Dew It Fitness » WOD 3/7/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/7/19

March 06, 2019

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.

Muscular endurance:

EMOM for 12 minutes (4 sets) –

10 Dumbbell push presses

10 Dumbbell step-ups (5 / side)

12 Alternating dumbbell rows (6 / side)

Metabolic Conditioning:

Complete as many rounds and reps as possible in 8 minutes of –

5 Dumbbell man makers

20 Flutter kicks / 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

Muscular endurance:

EMOM for 12 minutes (4 sets) –

10 Dumbbell push presses

10 Step-ups (5 / side)

12 Alternating dumbbell rows (6 / side)

Metabolic Conditioning:

Complete as many rounds and reps as possible in 8 minutes of –

5 Plyo-box push-ups

5 Plyo-box squat thrusts

15 Flutter kicks / side

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