Dew It Fitness » DewItFitness
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 4/19/19

Intermediate Strength: 5 Rounds – 5 Deadlifts @70% 5 Push jerks @ 70% Metabolic Conditioning: 100 Jumping jacks 100 Russian twists (50 / side) 80 Frog jumps 80 High knees (40 / side) 60 Kettlebell swings 50 Squat thrusts 40 Wall balls 30 Frog jumps 20 Kettlebell crossovers (10 /...
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WOD 4/18/19

Intermediate Strength: 12 Turkish get ups (6 / side) Go heavy Muscular Endurance: Every 75 seconds for 3 rounds – 8 Dumbbell curls / side 10 Ring assisted pull-ups 10 Supine med ball leg curls 8 Dips Metabolic Conditioning: 5 – 6 rounds individually for times – 8 Hang power...
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WOD 4/17/19

Intermediate Strength: Every 90 seconds for 6 rounds – Rounds 1 – 3: 4 One arm snatches / side Rounds 4 – 6: 3 One arm snatches / side 6 Rounds – 2-3 Back squats @ 80% 3 Weighted push-ups Metabolic Conditioning: For max reps: 7 Minutes of burpee box jump-overs Make...
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WOD 4/16/19

Intermediate Strength: Find your lunge 3 rep-max Muscular Endurance: 4 Rounds – 8 Deadlifts @31×1 8 Presses @21×1 8 Bar rows @ 21×1 Metabolic Conditioning: Complete 5 Rounds working for 30 seconds at each station with 10 seconds rest between stations – Station 1:...
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WOD 4/15/19

Intermediate Strength: Find your lunge 3 rep-max Muscular Endurance: Complete 4 Rounds working for 15 seconds at each station with 25 seconds rest between stations – Station 1: Goblet squats Station 2: Supinated ring assisted pull-ups Station 3: Dumbbell skull crushers Station 4:...
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WOD 4/12/19

Intermediate Strength: 6 Rounds – 4 Weighted push-ups @ 21×2 4 Front squats @ 70 – 75% Muscular Endurance: 4 Rounds – Pull-up hold x 12 sec Handstand x 20 sec Chair pose x 20 sec Metabolic Conditioning: 3 Rounds – 30 Burpees 20 Box jumps 20 Pull-ups Beginner Strength: 6...
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WOD 4/11/19

Intermediate Strength: Every 90 seconds for 18 minutes (3 sets of each) – 8 Deadlifts @3111 8 Bar rows @ 2111 16 Banded lat pushdowns @ 1010 Muscular Endurance: Every 2 minutes, for 12 minutes (2 sets) of – Station 1: 8 – 10 Supinated ring rows @ 2111 Station 2: 12 Reverse snow...
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WOD 4/10/19

Intermediate Strength: Every 90 seconds for 6 rounds – Intervals 1 & 2: 5 Power clean + front squats Intervals 3 & 4: 4 Power clean + front squats Intervals 5 & 6: 3 Power clean + front squats Advanced complete squat cleans Muscular Endurance: 4 – 5 Rounds – 1...
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WOD 4/9/19

Intermediate Strength: 5 Rounds – 5 Back squats @ 55 – 65% 5 Floor presses @ 55 – 65% Muscular Endurance: Every 90 seconds, for 18 minutes (3 sets) of: Station 1: 15 Tempo push-ups @ 1111 Station 2: Suitcase carry + waiter’s carry x 180 feet (left arm overhead) Hold a heavy DB or...
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WOD 4/8/19

Intermediate Strength: 5 Rounds – 4 Deadlifts @ 70 – 75% 5 Pull-up negatives Muscular Endurance: Complete 2 rounds completing 30 seconds on each side at the following stations – Station 1: Banded Palloff hold Station 2: Banded lateral monster walk Station 3: Single leg hip bridge...
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