Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/9/20

March 08, 2020

 

Intermediate

Monster walk x 10 steps in each direction

5 Cat cows

5 Quadruped rotations / side

5 Thread the needle’s / side

10 Band pull aparts

Strength:

Complete the following every 2.5 minutes for 10 minutes:

8 Kettlebell swings alternating between American and Russian (heavy)

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

8 Single leg deadlifts (weak side)

8 Single leg deadlifts (strong side)

8 Dumbbell Front raises

12 Reverse crunches

Muscular Endurance:

2 Rounds –

15 Supermans

12 Supine med ball hamstring curls

12 Single leg hip bridges / side

Metabolic Conditioning:

Complete 3 rounds of the following individually for times –

10 Body busters

15 Push-ups

20 Sit-ups

25 Med ball slams

150 Jump ropes

Mobility:

Complete the lying banded hamstring stretch for 45 seconds on each side

Complete the pigeon stretch for 45 seconds on each side

Extra credit: Accumulate 90 seconds hanging with your toes touching

Beginner

Monster walk x 10 steps in each direction

5 Cat cows

5 Quadruped rotations / side

5 Thread the needle’s / side

10 Band pull aparts

Strength:

Complete the following every 2.5 minutes for 10 minutes:

8 Kettlebell swings alternating between American and Russian (heavy)

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

8 One arm deadlifts (weak leg)

8 One arm deadlifts (strong leg)

8 Dumbbell Front raises

12 Reverse crunches

Muscular Endurance:

2 Rounds –

15 Supermans

12 Romanian kettlebell deadlifts

20 Hip bridges / side

Metabolic Conditioning:

Complete 3 rounds of the following individually for times –

5 Body busters

10 Push-ups

15 Sit-ups

20 Med ball slams

80 Jump ropes

Mobility:

Complete the lying banded hamstring stretch for 45 seconds on each side

Complete the pigeon stretch for 45 seconds on each side

Extra credit: Accumulate 90 seconds hanging with your toes touching

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