Dew It Fitness » WOD 3/5/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/5/19

March 04, 2019

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.

Metabolic Conditioning:

Complete 3 rounds of the following working for 35 seconds at each station with 10 seconds rest between stations –

Station 1: Pull-ups

Station 2: Narrow push-up climbers (1 push-up / 3 mountain climbers)

Station 3: Tuck jumps

Station 4: Sled row or seated resistance band row

Station 5: Air squats

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

Metabolic Conditioning:

Complete 3 rounds of the following working for 35 seconds at each station with 10 seconds rest between stations –

Station 1: Inverted rows

Station 2: Narrow push-up climbers on plyo-box (1 push-up / 3 mountain climbers)

Station 3: Step-ups

Station 4: Seated resistance band rows

Station 5: Air squats

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