Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/26/20

Intermediate High knees x 30 seconds Complete 8 hip circles / side Complete 8 alternating cossack squats / side Complete 12 leg swings / side Complete 12 Lateral leg swings / side Complete 12 psoas march steps on each side Strength: 3 Sets: 3 Back squats Rest x 60 sec Farmer...
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WOD 2/25/20

  Intermediate 40 Jumping jacks Complete 8 backward crunches with a foam roller on your upper back to mobilize your thoracic spine 5 Cat cows 5 Quadruped rotations / side 5 Thread the needle’s / side 10 Band pull aparts Strength: Complete the following every 3 minutes for 12...
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WOD 2/24/20

  Intermediate Sampson lunge x 60 feet 8 Single leg hip lifts / side Spiderman x 30 feet 2 Rounds – 10 Push-ups 10 Inverted rows Strength: Complete the following every 2.5 minutes for 7.5 minutes (3 sets): Broad jump x 60 feet in as few jumps as possible 4 Sets: Complete the...
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WOD 2/21/20

  Intermediate Complete 8 backward crunches with a foam roller on your upper back to mobilize your thoracic spine 5 Cat cows 5 Quadruped rotations / side 5 Thread the needle’s / side 10 Band pull aparts Strength: 4 Sets: 6 Deadlifts @ 75% 6 Dips 6 One arm rows / side (heavy)...
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WOD 2/20/20

  Intermediate 2 Rounds – 6 Cossack squats / side 15 Hip bridges 6 Squat thrust broad jumps 8 Inverted rows Strength: 2 Sets: 3 Back squats @ 85% 4 Supinated pull-up negatives 2 Sets: 5 Back squats @ 75% 8 Ring assisted supinated pull-ups Muscular Endurance: 3 Rounds – 10...
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WOD 2/19/20

  Intermediate 15 Face pulls 4 Shoulder CARs (controlled articular rotations) Complete 5 single-arm Y raises with a 5 sec pause on each side. Make sure to set your shoulder first. 20 Chest press shoulder presses Strength: Complete the following every 3 minutes for 9 minut...
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WOD 2/18/20

  Intermediate 15 Face pulls (shoulders back + down) 10 Band pull aparts (shoulders back + down) 20 Lat push-downs (shoulders back + down) 8 Single leg hip lifts on each side 12 Monster walk steps in each direction (forward, backward, left, right) Strength: 3 Sets: 8 Sumo...
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WOD 2/17/20

Intermediate 4 Shoulder CAR’s Spend 2 minutes in a passive banded overhead stretch. Inhale passively, exhale actively tucking your tailbone and pulling your ribs down closer to your hips. 8 Psoas march steps / side 5 Reverse lunges / side 14 Squat + knee to elbow (eddie gordo...
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WOD 2/14/20

  Intermediate 4 Shoulder CAR’s Spiderman x 30 feet 8 Single leg hip lifts on each side 12 Monster walk steps in each direction (forward, backward, left, right) Strength: Complete the following every 4 minutes for 16 minutes – 4 Explosive med ball chest throws /...
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WOD 2/13/20

  Intermediate Complete 12 Psoas bar unders: Set up a barbell at hip height. Stand next to and perpendicular with the bar. Stay squared up as you into a sumo stance and slide laterally under the bar without dropping your head. Rotate your body away from the bar and drop your...
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