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Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/23/19

  Intermediate Strength: Complete 12 banded monster-walk steps in each direction. Complete the following every 2 minutes for 10 minutes – Round 1: 8 Squat cleans (light) Rounds 2 – 5: 2 or 3 Squat cleans *If you are working on depth, choose a comfortable thruster weight and...
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WOD 8/22/19

  Intermediate Strength: Work up to a back squat 2 rep-max with near perfect form. 3 Rounds – 3 Weighted push-ups 10 Back squats @ 75% of 2RM established above Muscular Endurance: 3 Rounds – 8 Isometric dumbbell floor presses / side 15 Partner banded leg presses Metabolic...
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WOD 8/21/19

Intermediate Strength: 2 Rounds – 15 Band face pulls 10 Band pull-aparts Thread the needle x 6 reps / side 10 Kettlebell deadlifts 4 Rounds – 4 Rack pulls (begin just above the knee) @ 80% Deadlift 1RM 4 Ring assisted supinated pull-ups Muscular Endurance: 3 Rounds – 8 One arm...
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WOD 8/20/19

  Intermediate Strength: 3 Rounds – 6 Romanian deadlifts @ 35 – 50% 8 Partner assisted pull-ups 2 Rounds – 12 Supinated med-ball leg curls 15 Lat push-downs Muscular Endurance: Complete the following not for time – Farmer carry x 400 meters Jog in place to rest as needed...
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WOD 8/19/19

  Intermediate Strength: Complete 4 Rounds of the following working for 20 seconds at each station with 20 seconds rest between stations – Station 1: Goblet squats Station 2: Bottoms up kettlebell press (left) Station 3: Supinated bar rows Station 4: Bottoms up kettlebell...
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WOD 8/16/19

  Intermediate Strength: 3 Rounds – 4 Deadlifts @ 80 – 85% 5 Weighted push-ups Muscular Endurance: 2 Rounds – 8 One arm rows / side 12 Narrow dumbbell floor presses Metabolic Conditioning: Complete the following in teams of 2 with one person working at a time – 80 Lunges /...
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WOD 8/15/19

  Intermediate Strength: 4 Rounds – 3 Back squats @ 85% 10 Reverse crunches (add weight if possible) Muscular Endurance: 4 Rounds – Pull-up hold x 10 sec Weighted wall sit x 25 sec Side plank x 20 sec / side Metabolic Conditioning: Complete 3 rounds of the following working...
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Protected: Summer Shred Week #6

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WOD 8/14/19

  Intermediate Strength: Complete the following every 90 seconds for 6 Rounds – Round 1: 5 Hang power cleans (warm-up set) Rounds 2 – 4: 2 Hang power cleans Rounds 5 – 6: 2 Clean pulls (heavy) Muscular Endurance: 3 Rounds – 4 Supinated pull-ups 4 Dips One set:...
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WOD 8/13/19

  Intermediate Strength: Complete the following every 2 minutes for 8 minutes – 3 Hang power cleans 4 Rounds – 4 Deadlifts @ 70% 6 Neutral grip dumbbell presses Muscular Endurance: 2 Rounds – 10 Oblique v-ups / side 15 Reverse crunches Metabolic Conditioning: Complete 4...
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