Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/6/19

March 05, 2019

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

Intermediate

Strength:

Find your deadlift one rep max!

The following is a set and rep template for working up to a
one rep max:

  • Warm up
  • 1×8 @ 30%
  • 1×5 @ 50%
  • 1×3 @ 60%
  • 1×2 @ 70%
  • 1×1 @ 80%
  • 1×1 @ 90%
  • 1×1 @ 95%
  • 1×1 @ 100%+ or new PR.

Muscular endurance:

3
Rounds –

10
Supinated pull-ups

10
Dips

Metabolic Conditioning:

Complete 4 rounds of the following,
timing each round individually –

8 Body busters (broad jump, inchworm
walk, backpedal)

20 Battle rope slams

5 Sprints (60 ft = 1)

Rest 2 minutes between rounds

Beginner

Strength:

Find your deadlift five rep max!

The following is a set and rep template for working up to a five
rep max:

  • Warm up
  • 1×12
  • 1×10
  • 1×8
  • 1×6
  • 1×5
  • 1×5
  • 1×5
  • 1×5

Muscular endurance:

3
Rounds –

10
Supinated inverted rows

10
Triceps push-downs

Metabolic Conditioning:

Complete 4 rounds of the following,
timing each round individually –

5 Inchworm walkouts

18 Battle rope stage coaches

3 Jogs (60 ft = 1)

Rest 2 minutes between rounds

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