Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/5/20

March 04, 2020

 

Intermediate

10 Inverted rows

Sampson lunge x 60 feet

8 Single leg hip lifts / side

8 Cossack squats / side

Inchworm x 30 feet

10 Inverted rows

Strength:

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

4 Back squats @ 80%

8 Supinated barbell rows @ 50 – 60%

Muscular Endurance:

3 Sets:

20 Walking barbell or kettlebell lunges (10 / side)

6 – 8 Alternating dumbbell curls / side

12 – 15 Reverse crunches

Metabolic Conditioning:

Complete 3 rounds of the following working for 20 seconds at each station with 10 seconds rest between stations –

Station 1: Sandbag lateral shuffle

Station 2: Flutter kicks

Station 3: Squats

Station 4: Skaters

Station 5: Jumping jacks

Mobility:

Complete the pigeon stretch for 60 seconds on each side

Complete the bow stretch for 40 seconds on each side

Complete the standing quad stretch for 40 seconds on each side

Beginner

10 Inverted rows

Sampson lunge x 60 feet

8 Single leg hip lifts / side

8 Cossack squats / side

Inchworm x 30 feet

10 Inverted rows

Strength:

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

6 Back squats

8 One arm rows / side

Muscular Endurance:

3 Sets:

10 – 12 Walking lunges / side

6 – 8 Alternating dumbbell curls / side

12 – 15 Leg raises

Metabolic Conditioning:

Complete 3 rounds of the following working for 20 seconds at each station with 10 seconds rest between stations –

Station 1: Lateral shuffle

Station 2: Flutter kicks

Station 3: Squats

Station 4: Skaters

Station 5: Jumping jacks

Mobility:

Complete the pigeon stretch for 60 seconds on each side

Complete the bow stretch for 40 seconds on each side

Complete the standing quad stretch for 40 seconds on each side

Complete the pigeon stretch for 60 seconds on each side

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