Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/16/20

March 15, 2020

 

Intermediate

Complete 8 hip circles / side

Complete 12 leg swings / side

Complete 12 Lateral leg swings / side

Complete 12 psoas march steps on each side

Complete 8 alternating cossack squats / side

Strength:

Complete the following every 2 minutes for 12 minutes (3 sets):

10 Back squats @ around 50%

10 Dumbbell presses

Muscular Endurance:

3 Sets:

12 Goblet squats

12 Weighted hip bridges

12 Push-ups

Metabolic Conditioning:

Complete 3 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –

Station 1: Reverse lunge sprinter step-ups

Station 2: Toes to bar

Station 3: Wall balls

Station 4: V-ups

Mobility:

Complete the standing quad stretch for 30 seconds on each side.

Complete the deep squat stretch for 2 minutes with arms overhead.

Beginner

Complete 8 hip circles / side

Complete 12 leg swings / side

Complete 12 Lateral leg swings / side

Complete 12 psoas march steps on each side

Complete 8 alternating cossack squats / side

Strength:

Complete the following every 2 minutes for 12 minutes (3 sets):

10 Back squats

10 Dumbbell presses

Muscular Endurance:

3 Sets:

12 Goblet squats

12 Weighted hip bridges

12 Push-ups

Metabolic Conditioning:

Complete 3 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –

Station 1: Step-ups

Station 2: Lying knee tucks

Station 3: Wall balls

Station 4: V-ups

Mobility:

Complete the standing quad stretch for 30 seconds on each side.

Complete the deep squat stretch for 2 minutes with arms overhead.

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