Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/13/19

March 12, 2019

Intermediate

Strength:

4 Rounds –

8 Floor presses

8 Dips

Farmer carry x 240 ft

Muscular Endurance:

4 Rounds –

Handstand x 20 sec

Chair pose x 20 sec

Weighted hip bridge hold x 20 sec

Push-up hold x 10 sec

Side plank x 25 sec / side

Metabolic Conditioning:

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

Station 1: Battle rope hip toss

Station 2: Box jump overs

Station 3: Battle rope stage coach

Station 4: Jump ropes

Station 5: Battle rope alternating
waves with squat

Station 6: High knees

Beginner

Strength:

4 Rounds –

8 Push-up negatives

8 Resistance band triceps push-downs

Farmer carry x 180 ft

Muscular Endurance:

4 Rounds –

Plyo-box pike x 20 sec

Chair pose x 20 sec

Hip bridge hold x 20 sec

Push-up hold from knees x 10 sec

Side plank on box x 20 sec / side

Metabolic Conditioning:

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

Station 1: Battle rope hip toss

Station 2: Step-ups

Station 3: Battle rope stage coach

Station 4: Jump ropes or jumping jacks

Station 5: Battle rope alternating
waves

Station 6: Run in place

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