Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/1/18

February 28, 2018

 

 

Intermediate

One rep max testing:

Strict press 1RM

Snatch 3RM

Muscular endurance:

4 Rounds –

6 Strict toes to bar

9 Pull-ups

12 Renegade rows (6 / side)

Metabolic conditioning:

Complete the following for time –

15 Sprints (60 ft = 1)

40 Kettlebell swings

40 One arm thrusters (20 / side)

40 Kettlebell swings

15 Sprints (60 ft = 1)

Core:

5 Rounds –

Plank x 40 sec

Rest x 40 sec

Beginner

Three rep max testing:

Strict press 3RM

One arm snatch 3RM

Muscular endurance:

4 Rounds –

6 Strict knees to bar

9 Pull-ups

12 Renegade rows (6 / side)

Metabolic conditioning:

Complete the following for time –

10 Sprints (60 ft = 1)

40 Kettlebell swings

30 One arm thrusters (20 / side)

40 Kettlebell swings

10 Sprints (60 ft = 1)

Core:

5 Rounds –

Plank x 40 sec

Rest x 40 sec

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