Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/18/19

  Intermediate Complete 12 monster walk steps in each direction (forward, backward, left, right) 2 Rounds – 10 Psoas march steps / side 20 Hip bridges Strength: Complete a triple jump every 90 seconds for 6 minutes (4 sets) Begin by completing a broad jump absorbing the...
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WOD 11/15/19

  Intermediate Complete 12 psoas march steps on each side 2 Rounds – 8 Hip circles / side 8 Alternating cossack squats / side 6 Sampson lunges / side Strength: Take 10 min to work up to a back squat 2-rep max Muscular Endurance: Complete the following every 3 minutes for 9...
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WOD 11/14/19

  Intermediate Thread the needle for 8 repetitions on each side Complete 12 monster walk steps in each direction (forward, backward, left, right) Strength: Complete the following every 2 minutes for 8 minutes – 3 Hang power cleans 4 Rounds – 6 Rack pulls (heavy) 6 Dumbbell...
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WOD 11/13/19

  Intermediate Complete 12 leg swings / side Complete 12 Lateral leg swings / side Complete 12 psoas march steps on each side Strength: 4 Rounds – 3 Front squats @ 85% 5 Supinated pull-ups Muscular Endurance: Sled drag x 40 meters 2 Rounds – 12 Good mornings 12 Lower pulley...
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WOD 11/12/19

  Intermediate Complete 6 single leg hip lifts on each side 2 Rounds – 15 Face pulls 15 Chest-press shoulder-press Strength: 2 Rounds – 5 Kettlebell halos / side 5 Single leg deadlifts / side 2 Rounds – 5 Kettlebell windmills (left) 5 Push-presses (left) Waiters carry x 90...
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WOD 11/8/19

  Intermediate Complete 15 dislocates 2 Rounds – Complete 6 quadruped rotations on each side Complete 6 single leg hip lifts on each side 5 Inchworm’s w/ push-up Strength: Complete 5 one arm dumbbell push presses / side (light) 4 Rounds – 3 Landmine jerks / side Rest x 90...
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WOD 11/7/19

  Intermediate Complete 12 monster walk steps in each direction (forward, backward, left, right) 2 Rounds – 10 Band pull-aparts 10 Light kettlebell swings Strength: Complete a set of 5 hang power cleans with an empty bar Complete the following every 2.5 minutes for 10...
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WOD 11/6/19

  Intermediate 2 Rounds – 15 Face pulls 12 Leg swings / side (one round regular, one lateral) 8 Psoas march steps / side Strength: Complete the following every 2 minutes for 8 minutes – 2 One arm snatches / side Muscular Endurance: Complete the following every 90 seconds for...
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WOD 11/5/19

  Intermediate 20 Chest-press shoulder-presses Thread the needle 6 times on each side Spiderman x 20 ft 15 Band pull-aparts Strength: 4 Rounds – 3 Floor presses @ 80 – 85% 3 One arm rows (heavy) Muscular Endurance: 3 Rounds – 8 TRX body saws 12 Reverse crunches 12...
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WOD 11/4/19

  Intermediate 2 Rounds – 10 Sampson lunges 10 Inverted rows 6 Cossack squats / side Strength: 4 Rounds – 4 Long kettlebell lunges / side 4 Ring assisted supinated pull-ups Muscular Endurance: Complete the following EMOM for 12 minutes (3 sets): 8 Pallof presses 10 Supine...
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