Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/6/20

March 05, 2020

Intermediate

15 Chest press shoulder presses

Spiderman x 30 feet

Overhead movement prep:

Perform 3 – 5 shoulder CARs (controlled articular rotation’s)

Spend 2 minutes in a passive banded overhead stretch. Inhale passively, exhale actively tucking your tailbone and pulling your ribs down closer to your hips.

Complete 5 single-arm Y raises with a 5 sec pause on each side. Make sure to set your shoulder first.

Strength:

Complete the following every 3 minutes for 9 minutes:

10 Floor presses @ 65%

Hollow body rocks x 45 seconds

Muscular Endurance:

Complete as many repetitions of the following as possible in 8 minutes in teams of two with one partner working at a time –

Barbell or one arm snatches

Partner A completes snatches while partner B rests. Switch partners as often as you like. Make sure to keep track of your reps.

Metabolic Conditioning:

Complete as many rounds of the following as possible in 8 minutes in teams of two with one partner at each exercise. Alternate exercises with your partner every 20 slams –

20 Med ball slams

High knees

Optional Finisher: Complete 3 rounds of the following working for 20 seconds at each station with 8 seconds rest between stations –

Station 1: Plank up-downs

Station 2: Cross touches

Station 3: Sit-ups

Mobility:

Complete the barbell push-back stretch for 60 seconds on each side

Accumulate 90 seconds hanging

Complete the kneeling forearm stretch for 30 seconds

Beginner

15 Chest press shoulder presses

Spiderman x 30 feet

Overhead movement prep:

Perform 3 – 5 shoulder CARs (controlled articular rotation’s)

Spend 2 minutes in a passive banded overhead stretch. Inhale passively, exhale actively tucking your tailbone and pulling your ribs down closer to your hips.

Complete 5 single-arm Y raises with a 5 sec pause on each side. Make sure to set your shoulder first.

Strength:

Complete the following every 3 minutes for 9 minutes:

10 Floor presses

Hollow body rocks x 30 seconds

Muscular Endurance:

Complete as many repetitions of the following as possible in 8 minutes in teams of two with one partner working at a time –

Ground to overhead wall balls

Partner A completes the wall balls while partner B rests. Switch partners as often as you like. Make sure to keep track of your reps. For the wall balls – touch the ball to the ground, then clean the ball to your shoulders before squatting, and throwing against the wall to complete a rep.

Metabolic Conditioning:

Complete as many rounds of the following as possible in 8 minutes in teams of two with one partner at each exercise. Alternate exercises with your partner every 20 slams –

15 Med ball slams

High knees

Optional Finisher: Complete 3 rounds of the following working for 20 seconds at each station with 8 seconds rest between stations –

Station 1: Plank up-downs

Station 2: Cross touches

Station 3: Sit-ups

Mobility:

Complete the barbell push-back stretch for 60 seconds on each side

Accumulate 90 seconds hanging

Complete the kneeling forearm stretch for 30 seconds

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text