Dew It Fitness » WOD 4/8/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 4/8/19

April 07, 2019

Intermediate

Strength:

5 Rounds –

4 Deadlifts @ 70 – 75%

5 Pull-up negatives

Muscular Endurance:

Complete 2 rounds completing 30 seconds on each side at the following stations –

Station 1: Banded Palloff hold

Station 2: Banded lateral monster walk

Station 3: Single leg hip bridge hold

Station 4: One arm rows

Station 5: Dynamic Bulgarian split squat jumps

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

Metabolic Conditioning:

Complete 3 rounds of the following working for 45 seconds at each station with 15 seconds rest between stations –

Station 1: Landmine racked reverse lunges

Station 2: Explosive plank jacks

Station 3: Landmine rotational deadlifts

Station 4: Battle rope stage coach

Beginner

Strength:

5 Rounds –

6 Deadlifts

7 Inverted rows

Muscular Endurance:

Complete 2 rounds completing 20 seconds on each side at the following stations –

Station 1: Banded Palloff hold

Station 2: Banded lateral monster walk

Station 3: Single leg hip bridge hold

Station 4: One arm rows

Station 5: Static lunge hold

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

Metabolic Conditioning:

Complete 3 rounds of the following working for 45 seconds at each station with 15 seconds rest between stations –

Station 1: Reverse lunges

Station 2: Plank jacks

Station 3: Kettlebell deadlifts

Station 4: Battle rope stage coach

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