Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/15/19

March 14, 2019

There will be an alternate strength for you if you already completed your row 1RM test!

Intermediate

Strength:

Find your barbell row one-rep max!

Muscular Endurance:

Complete 4 repetitions of the following
complex EMOM for 8 minutes –

Dumbbell snatch + 2 alternating reverse
overhead lunges (1 / side)

(1 repetition = DB Snatch, keep DB
overhead, reverse lunge left, then reverse lunge right)

Metabolic Conditioning:

Complete the following in teams of two
with one partner working at a time –

Buy-in: Hollow body x 3 minutes

100 Pull-ups

200 Push-ups

300 Walking lunges (150 / side)

Cash-out: Hollow body x 3 minutes

Teams begin by completing the 3 minute
hollow body buy-in together, working and resting as a team. Next, One partner
works while the other rests to complete the pull-ups, push-ups, and lunges.
Complete the cash-out in the same manner as the buy-in.

Beginner

Strength:

Find your barbell row three-rep max!

Muscular Endurance:

Complete the following every minute
for 8 minutes –

6 Kettlebell high pulls

6 Goblet split squats (3 / side)

Metabolic Conditioning:

Complete the following in teams of two
with one partner working at a time –

Buy-in: Hollow body x 2 minutes

80 Inverted rows

120 Push-ups from knees

200 Step ups (100 / side)

Cash-out: Hollow body x 2 minutes

Teams begin by completing the 2 minute
hollow body buy-in together, working and resting as a team. Next, One partner
works while the other rests to complete the Inverted rows, push-ups, and step-ups.
Complete the cash-out in the same manner as the buy-in.

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