Dew It Fitness » WOD 3/29/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/29/19

March 28, 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 –

6 Sumo deadlifts

6 Isometric dumbbell floor presses / side

Metabolic Conditioning:

Complete 12 rounds of the following in teams of 2 with one partner working at a time switching work and rest positions each round –

6 Pull-ups

8 Hang power cleans

10 Squat thrusts

Partner A completes the pull-ups, cleans, and squat thrusts, then rests while Partner B completes the same. Once partner B finishes the round, partner A begins again. You have the option of beginning the rounds early by starting once your partner finishes the cleans.

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 –

6 Sumo deadlifts

6 Isometric dumbbell floor presses / side

Metabolic Conditioning:

Complete 12 rounds of the following in teams of 2 with one partner working at a time switching work and rest positions each round –

6 Inverted rows

8 Dumbbell high pulls

8 Squat thrusts on box

Partner A completes the inverted rows, high pulls, and squat thrusts, then rests while Partner B completes the same. Once partner B finishes the round, partner A begins again.

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