Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 4/9/19

April 08, 2019

Intermediate

Strength:

5 Rounds –

5 Back squats @ 55 – 65%

5 Floor presses @ 55 – 65%

Muscular Endurance:

Every 90 seconds, for 18 minutes (3
sets) of:

Station 1: 15 Tempo push-ups @ 1111

Station 2: Suitcase carry + waiter’s carry
x 180 feet (left arm overhead)

Hold a heavy DB or KB at side in suitcase
carry, and a lighter DB or KB overhead in waiter’s carry

Station 3: Suitcase carry + waiter’s carry
x 180 feet (right arm overhead)

Station 4: 6 – 8 Strict toes to bar or
hanging leg raises @ 2110

Metabolic Conditioning:

5 Rounds –

2 Backward sled drags or 10 Goblet squats

10 Burpees

10 Box jumps

Beginner

Strength:

5 Rounds –

7 Back squats

7 Dumbbell floor presses

Muscular Endurance:

Every 90 seconds, for 18 minutes (3
sets) of:

Station 1: 15 Tempo push-ups on
plyo-box @ 1111

Station 2: Suitcase carry + waiter’s carry
x 180 feet (left arm overhead)

Hold a heavy DB or KB at side in suitcase
carry, and a lighter DB or KB overhead in waiter’s carry

Station 3: Suitcase carry + waiter’s carry
x 180 feet (right arm overhead)

Station 4: 6 – 8 Leg raises @ 2110

Metabolic Conditioning:

5 Rounds –

2 Backward sled drags or 10 Goblet squats

6 Plyo-box burpees

12 Box step-ups (6 / side)

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