Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/25/19

March 24, 2019

Intermediate

Strength:

Find your clean one-rep or three-rep max!

*hang, squat, and power cleans are all approved

Muscular Endurance:

5 Rounds –

4 Floor presses @ 70% of 1RM

4 One arm rows / side

Metabolic Conditioning:

4 rounds for time –

10 Wall balls

8 Burpee bar overs

Rest x 2 min 30 sec

4 rounds for time –

10 Wall balls

8 Burpee bar overs

Rest x 2 min 30 sec

4 rounds for time –

10 Wall balls

8 Burpee bar overs

Mobility:

Bar hang x
accumulate 60 sec

Shoulder
pushback x 90 sec / side

Towel
stretch x 90 sec / side

Beginner

Strength:

Work up to a heavy 5-rep high pull or 5-rep muscle clean

Muscular Endurance:

5 Rounds –

6 Floor presses

6 One arm rows / side

Metabolic Conditioning:

3 rounds for time –

8 Wall balls

6 Plyo-box burpees

Rest x 2 min 30 sec

3 rounds for time –

8 Wall balls

6 Plyo-box burpees

Rest x 2 min 30 sec

3 rounds for time –

8 Wall balls

6 Plyo-box burpees

Mobility:

Bar hang x
accumulate 60 sec

Shoulder
pushback x 90 sec / side

Towel
stretch x 90 sec / side

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