Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/8/19

March 07, 2019

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

Intermediate

Strength:

Find your floor press one rep max!

The following is a template for working up to a one rep max
(sets x reps @ percentage of max weight):

  • 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.

Metabolic Conditioning:

Alternate reps in teams of two to
complete the following for time –

140 Inverted rows

80 Front squats

200 Squat thrusts

Finisher:

Complete 3 rounds with a partner –

6 Partner med ball crosses / partner

8 Hollow body med ball tosses /
partner

10 Resistance band partner reverse
sit-ups

6 Partner plank rows / side

Beginner

Strength:

Find your floor press 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

Metabolic Conditioning:

Alternate reps in teams of two to
complete the following for time –

80 Inverted rows

80 Goblet squats

80 Plyo-box squat thrusts

Finisher:

Complete 3 rounds with a partner –

6 Partner
leg crosses / partner

8 Hollow
body med ball tosses / partner

10 Resistance
band partner reverse sit-ups

6 Partner
plank high fives / side

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