Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/26/19

March 25, 2019

Intermediate

Strength:

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

*hang, squat, and power cleans are all approved

Muscular Endurance:

5 Rounds –

5 Deadlifts @65% of 1RM

6 Ring assisted pull-ups

Metabolic Conditioning:

Complete 3 rounds of the following working for 40 seconds at
each station with 20 seconds rest between stations –

Station 1: Turkish get ups

Station 2: Russian twists

Station 3: Bodyweight lunges

Station 4: Cone slalom

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 –

10 Kettlebell deadlifts

6 Inverted rows

Metabolic Conditioning:

Complete 3 rounds of the following working for 40 seconds at
each station with 20 seconds rest between stations –

Station 1: Half Turkish get ups

Station 2: Russian twists

Station 3: Bodyweight split squats

Station 4: Jog

Mobility:

Bar hang x
accumulate 60 sec

Shoulder
pushback x 90 sec / side

Towel
stretch x 90 sec / side

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