Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

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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WOD 2/12/20

  Intermediate Complete 8 hip circles / side Complete 8 leg swings / side Complete 8 lateral leg swings / side Complete 8 figure 8 leg swings / side Complete 12 psoas march steps on each side Complete 8 alternating cossack squats / side Strength: Work up to a back squat...
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WOD 2/11/20

Intermediate Take 5 minutes to complete the following Thoracic Spine Routine: Foam roller mobilization: Set-up on the floor lying with your butt and feet on the ground with your upper back on a foam roller at around shoulder blade height. With your fingertipe behind your ears,...
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WOD 2/10/20

  Intermediate Sampson lunge x 60 feet Inchworm walk x 30 feet Frankenstein walk x 30 feet 20 Hip bridges Strength: Complete the following every 2.5 minutes for 10 minutes – 1 Triple jump for distance 3 Sets: 8 – 10 Lying banded hamstring curls 8 Wide grip biceps curls...
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WOD 2/7/20

  Intermediate 20 Face pulls 10 Psoas march steps / side 6 Single leg lifts / side Forearm stretch x 30 sec Strength: Complete the following every 3 minutes for 12 minutes – 2 – 3 Hang power cleans (heavy) 3 Sets: 6 Natural hamstring curls 12 Partner plank ups each 8 Single...
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WOD 2/6/20

  Intermediate 5 Cat cows 5 Quadruped rotations / side 5 Thread the needle’s / side 10 Band pull aparts Spiderman x 30 feet 10 Dynamic chest stretches Strength: 4 Sets: 5 Rack pulls (heavy) 5 Floor presses @ 75% 2 Sets: 10 – 12 Barbell rows @ around 50% 10 Dumbbell pullovers...
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