Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/28/19

March 27, 2019

Intermediate

Strength:

Find your shoulder-to-overhead one-rep or three-rep max!

*push presses, push jerks, and split jerks are all approved

Muscular Endurance:

5 Rounds –

Pull-up hold x 12 sec

Handstand x 20 sec

Push-up hold x 12 sec

Side plank x 25 sec / side

Metabolic Conditioning:

Complete 4 rounds of the following working for 25 seconds at
each station with 15 seconds rest between stations –

Station 1: Med ball slams

Station 2: Squat thrusts

Station 3: Jump ropes

Station 4: Sit-ups

Beginner

Strength:

Find your dumbbell shoulder-to-overhead three-rep max or
five-rep max!

*push presses and push jerks are approved

Muscular Endurance:

5 Rounds –

Inverted row hold x 12 sec

Plyo-box pike x 20 sec

Push-up hold from knees x 12 sec

Side plank on box x 25 sec / side

Metabolic Conditioning:

Complete 4 rounds of the following working for 25 seconds at
each station with 15 seconds rest between stations –

Station 1: Med ball slams

Station 2: Squat thrusts on box

Station 3: Jump ropes

Station 4: Sit-ups

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