Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/23/19

September 22, 2019

 

Intermediate

Thread the needle for 8 repetitions on each side

Complete 6 hip lifts on each side

Strength:

4 Rounds –

5 Barbell lunges / side @ 60 – 70%

5 Barbell rows @ 70%

Muscular Endurance:

Complete the following every 75 seconds for 8 Rounds –

Station 1:

12 Single leg hip bridges (left)

Suitcase carry x 90 ft (right) (go heavy)

Station 2:

12 Single leg hip bridges (right)

Suitcase carry x 90 ft (left) (go heavy)

Metabolic Conditioning:

Complete one round of tabata with each of the following movements –

  • V – ups
  • Bear crawl
  • Broad jumps

Mobility:

Spend 60 seconds completing Psoas bar unders:

  • Set up a barbell at hip height.
  • Stand next to and perpendicular with the bar.
  • Stay squared up as you into a sumo stance and slide laterally under the bar without dropping your head.
  • Rotate your body away from the bar and drop your hips to feel a stretch in your hip flexor.
  • Raise your arms overhead and then lean away from the inside (stretched) hip.

 

Hold child’s pose for 1 minute

  • Kneel on the floor and sit on your heels
  • Hinge at the hips bringing your chest down to your legs as you walk your hands out in front of you.
  • Reach your hands out bringing your head as close to the floor as possible.

 

Beginner

Thread the needle for 8 repetitions on each side

Complete 6 hip lifts on each side

Strength:

4 Rounds –

6 Dumbbell split squats / side

8 Barbell rows

Muscular Endurance:

Complete the following every 75 seconds for 8 Rounds –

Station 1:

15 Hip bridges

Suitcase carry x 90 ft (right)

Station 2:

15 Hip bridges

Suitcase carry x 90 ft (left)

Metabolic Conditioning:

Complete one round of tabata with each of the following movements –

  • Full body crunches
  • Bear crawl
  • Bunny hops

Mobility:

Spend 60 seconds completing Psoas bar unders:

  • Set up a barbell at hip height.
  • Stand next to and perpendicular with the bar.
  • Stay squared up as you into a sumo stance and slide laterally under the bar without dropping your head.
  • Rotate your body away from the bar and drop your hips to feel a stretch in your hip flexor.
  • Raise your arms overhead and then lean away from the inside (stretched) hip.

 

Hold child’s pose for 1 minute

  • Kneel on the floor and sit on your heels
  • Hinge at the hips bringing your chest down to your legs as you walk your hands out in front of you.
  • Reach your hands out bringing your head as close to the floor as possible.
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