Dew It Fitness » DewItFitness
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

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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WOD 1/22/20

  Intermediate 12 Monster walk steps 5 Cat cows 5 Quadruped rotations / side 5 Thread the needle reps / side 10 Band pull-aparts Strength: Complete the following every 3 minutes for 12 minutes – 4 Deadlifts @ around 75% Immediately followed by – heavy weighted plank x...
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WOD 1/21/20

Intermediate 10 Dynamic chest stretches 5 Quadruped rotations / side 5 Thread the needle reps / side Spiderman x 30 feet Inchworm walk x 30 feet Strength: Complete the following every 2 minutes for 8 minutes – 5 Heavy American kettlebell swings 3 Rounds – 6 Floor presses @ 21X1 6...
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WOD 1/20/20

  Intermediate 8 Hip circles / side 10 Reverse lunges with overhead reach / side 10 Cossack squats / side 8 Single leg quad extensions / side Strength: 3 Rounds – 6 Front squats @ 65% 10 Supinated barbell rows Muscular Endurance: Complete 3 rounds of the following working...
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WOD 1/17/20

  Intermediate 20 Face pulls Thread the needle x 6 reps / side 12 Psoas bar unders 6 Box jumps Strength: 4 Rounds – 6 Deadlifts @ 60% 4 One arm dumbbell push-jerks / side Muscular Endurance: 3 Rounds – 8 Narrow push-ups (use weight if you can) 5 Side bends + Suitcase carry x...
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WOD 1/16/20

  Intermediate 20 Face pulls Thread the needle x 6 reps / side 12 Psoas bar unders 6 Box jumps Strength: Complete the following every 3 minutes for 12 minutes – 5 Hang power cleans 4 Hang power cleans 3 Hang power cleans 3 Hang power cleans 4 Rounds – 4 Reverse barbell...
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WOD 1/15/20

Intermediate 5 Cat-cows 5 Quadruped rotations / side 10 Band pull-aparts 8 Dynamic chest stretches 15 Chest press shoulder press Strength: Complete the following every 3 minutes for 12 minutes – 5 Explosive push-ups You can do these from you knees our using a box for assistance 3...
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