Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/4/20

March 03, 2020

 

Intermediate

25 Jumping jacks

Complete 8 backward crunches with a foam roller on your upper back to mobilize your thoracic spine

5 Cat cows

5 Quadruped rotations / side

5 Thread the needle’s / side

10 Band pull aparts

Strength:

Complete the following every 90 seconds for 9 minutes (3 Sets):

3 Deadlifts @ 85%

5 Pull-ups or pull-up negatives

Muscular Endurance:

3 Sets:

12 – 15 Supermans

Weighted plank x 25 sec

Farmer carry x 25 sec

Metabolic Conditioning:

Complete 3 rounds of the following individually for reps –

Squat thrust box overs x 35 seconds

Rest x 15 sec

Kettlebell swings x 35 seconds

Complete 3 rounds of the following working for 30 seconds at each station with 10 seconds rest between stations –

Station 1: Sit-ups

Station 2: Jump rope

Mobility:

Complete the banded hip flexor stretch for 40 seconds on each side

Complete the pigeon stretch for 60 seconds on each side

Beginner

25 Jumping jacks

Complete 8 backward crunches with a foam roller on your upper back to mobilize your thoracic spine

5 Cat cows

5 Quadruped rotations / side

5 Thread the needle’s / side

10 Band pull aparts

Strength:

Complete the following every 90 seconds for 9 minutes (3 Sets):

6 Deadlifts

6 Ring assisted pull-ups

Muscular Endurance:

3 Sets:

12 – 15 Supermans

Plank x 25 sec

Farmer carry x 25 sec

Metabolic Conditioning:

Complete 3 rounds of the following individually for reps –

Squat thrust box step-overs x 35 seconds

Rest x 15 sec

Kettlebell swings x 35 seconds

Complete 3 rounds of the following working for 30 seconds at each station with 10 seconds rest between stations –

Station 1: Sit-ups

Station 2: Jump rope

Mobility:

Complete the half kneeling hamstring to hip flexor stretch for 40 seconds on each side

Accumulate 90 seconds hanging with your toes touching

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