Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/5/20

  Intermediate Perform 3 – 5 shoulder CARs (controlled articular rotation’s) Sampson lunges x 60 feet Spiderman x 30 feet 20 Squats Strength: Complete the following every 105 seconds for 14 minues (4 sets): 4 Back squats @ 75% 5 Presses @ 70% 2 Sets: 12 Front racked dumbbell...
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WOD 2/4/20

  Intermediate 15 Face pulls 15 Chest press shoulder presses Overhead movement prep: Perform 3 – 5 shoulder CARs (controlled articular rotation’s) Spend 2 minutes in a passive banded overhead stretch. Inhale passively, exhale actively tucking your tailbone and pulling your...
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WOD 2/3/20

  Intermediate 8 – 10 Psoas bar-unders 8 Hip circles / way Sampson lunges x 60 feet Inchworm walkout + push-up x 30 feet Strength: 3 Rounds – 12 TRX Pistols (left) Rest x 30 seconds 12 TRX Pistols (right) Rest x 30 seconds 6 Weighted push-ups or push-up negatives...
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WOD 1/31/20

  Intermediate Monster walk 12 steps in each direction 20 Face pulls 15 Banded lat pushdowns Sampson lunge x 60 feet 6 Single leg hip lifts / side Strength: 4 Rounds – 5 Deadlifts @ 70% 8 Dips 6 Bicep hammer curls / side Muscular Endurance: Complete one set each of: 8...
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WOD 1/30/20

  Intermediate Monster walk 12 steps in each direction 20 Face pulls 15 Banded lat pushdowns Sampson lunge x 60 feet 6 Single leg hip lifts / side Strength: 3 Rounds – 8 Reverse barbell lunges / side @ 45 – 50% of your back squat 1RM 12 – 15 Jumping pull-ups Muscular...
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WOD 1/29/20

  Intermediate 10 Dynamic chest stretches Spiderman walk x 20 feet 20 Face pulls 10 Band pull-aparts 10 Kettlebell deadlifts Strength: Complete the following every 2.5 minutes for 10 minutes – 4 Explosive med ball chest throws 4 Rounds – 4 Rack pulls 6 Dumbbell floor...
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WOD 1/28/20

Intermediate 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: Complete the following every 3 minutes for 12 minutes – 2 – 3...
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WOD 1/27/20

  Intermediate 12 Monster walk steps in each direction 5 Cat-cows 5 Quadruped rotations / side 5 Thread the needle reps / side 10 Band pull-aparts Strength: 4 Rounds – 10 Sumo Romanian landmine deadlifts 15 Banded hamstring curls 6 Overhead dumbbell presses Muscular...
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WOD 1/24/20

Intermediate 10 Dynamic chest stretches 5 Quadruped rotations / side 5 Thread the needle reps / side Strength: Complete the following every 2.5 minutes for 10 minutes – 4 Floor presses @ 65% rest 10 sec, 4 floor presses 12 – 15 Pendlay rows Muscular Endurance: Complete as many...
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WOD 1/23/20

  Intermediate Perform 3 – 5 shoulder CARs (controlled articular rotation’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. Complete 5 single-arm Y raises with a 5...
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