Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/4/20

  Intermediate 25 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 90 seconds for 9...
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WOD 3/3/20

  Intermediate 20 Face pulls 4 Shoulder CARs 5 Quadruped rotations / side 20 Chest press shoulder presses 10 Band pull-aparts Strength: Complete the following every 90 seconds for 9 minutes (3 Sets): 6 – 8 Dumbbell push-presses (heavy) 6 – 8 Barbell rows @ 75% Muscular...
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WOD 3/2/20

  Intermediate 20 Face pulls 20 Hip bridges Complete 12 leg swings / side Complete 12 Lateral leg swings / side Complete 12 psoas march steps on each side Strength: Complete the following every 2.5 minutes for 10 minutes (4 sets): 4 Hang power cleans 3 Sets: 8 Front squats 8...
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WOD 2/28/20

  Intermediate 3 Shoulder CARs 20 Face pulls 15 Hip bridges 10 Arm circles forward and backward Burpee broad jump x 60 feet Strength: Work up to a rack pull 3-rep max (record it!) 3 Sets: 8 Romanian deadlifts @ 50% 10 Single leg hip bridges / side Metabolic Conditioning:...
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WOD 2/27/20

Intermediate 3 Shoulder CARs 20 Face pulls 15 Hip bridges 10 Arm circles forward and backward Burpee broad jump x 60 feet Strength: Complete the following every 2.5 minutes for 12.5 minutes (5 sets): 5 One arm snatches / side 4 One arm snatches / side 3 One arm snatches / side 2...
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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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