Dew It Fitness » DewItFitness
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/22/19

Intermediate Strength: 4 Rounds – 5 Weighted push-ups 6 Dips 7 Sumo deadlifts Metabolic Conditioning: Complete the following in teams of 2 with one partner working at a time – 120 Pull-ups [chair pose] 150 Box jumps [bar hang] 180 Med ball slams [hollow body] *One partner works...
READ MORE

WOD 2/21/19

Intermediate Strength: Every 2 minutes, for 18 minutes (3 sets) of – Station 1: 8 Alternating dumbbell floor presses / side @ 20X1 Station 2: 2-3 Turkish get ups / side Station 3: Hollow Rocks or Hold x 60 seconds Muscular Endurance: 4 Rounds – Pull-up hold x 12 sec Handstand x...
READ MORE

WOD 2/20/19

Intermediate Strength: Complete the following every 90 seconds, for 18 minutes (3 rounds) – Station 1 – 10 Back squats @ 30X1 Station 2 – 8 Hanging med ball hamstring curls @ 2111 Station 3 – 10 One arm dumbbell rows (left) @ 2111 Station 4 – 10 One arm dumbbell rows (right) @...
READ MORE

WOD 2/19/19

Intermediate Strength: 4 Rounds – 8 Deadlifts 8 Floor presses Muscular Endurance: EMOM for 15 minutes (3 rounds) – Minute 1: 10 Supinated inverted rows @ 2111 Minute 2: Side plank (left) x 40 seconds Minute 3: Side plank (right) x 40 seconds Minute 4: 15 Reverse snow angels (slow...
READ MORE

WOD 2/18/19

Intermediate Strength: Complete 3 rounds of the following complex every 2 minutes for 10 minutes – 2 Front squats 1 Push press Advanced complete push jerks Metabolic Conditioning: Complete 6 rounds for time – 10 Pull-ups 12 Burpees 14 Wall balls Core: Complete 4 rounds of the...
READ MORE

WOD 2/15/19

Intermediate Strength: 3 Rounds – 12 Front squats 12 Supinated rows Metabolic Conditioning: Complete 10 rounds of each workout in teams of two for time with partners working on opposite workouts simultaneously. Partners switch workouts each time they have both finished a round....
READ MORE

WOD 2/14/19

Intermediate Strength: Complete the following every 90 seconds for 6 rounds – Rounds 1 – 2: 5 Power cleans Rounds 3 – 4: 4 Power cleans Rounds 5 – 6: 3 Power cleans Advanced complete squat cleans Muscular Endurance: 4 Rounds – 8 Ring assisted pull-ups 8 Supine...
READ MORE

WOD 2/13/19

Intermediate Strength: 6 Rounds – 3 Barbell Lunges / side 5 Dips 5 Supinated pull-ups Muscular Endurance: 4 Rounds – Pull-up hold to bar hang x 40 sec Superman rocks x 20 sec Handstand hold x 15 sec Side plank x 25 sec / side Metabolic Conditioning: 4 Rounds – 15 Dumbbell burpees...
READ MORE

WOD 2/12/19

Intermediate Strength: 5 Rounds – 4 Barbell squats 4 One arm strict presses / side 4 Alternating one arm rows / side Metabolic Conditioning: Complete one round of Tabata with each of these movement pairs (4 rounds total): Odd intervals: Thrusters Even intervals: Plyo-box toe taps...
READ MORE

WOD 2/11/19

Intermediate Strength: 5 Rounds – 6 Romanian deadlifts 4 Weighted push-ups Muscular Endurance: 4 Rounds – 8 Side bends (left side) Suitcase carry x 120 ft (left side) 6 Kettlebell good mornings 8 Side bends (right side) Suitcase carry x 120 ft (right side) 6 Kettlebell good...
READ MORE