Dew It Fitness » DewItFitness
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

Stop Sabotaging Yourself!

This seems to be a lifelong lesson: Don’t compare yourself to anyone else. We learn it while we’re little, but later in life we hear people comparing themselves to others ALL THE TIME! Why don’t I have her arms? Why can’t I have his endurance? They’re so much stronger than I am....
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WOD 12/12/19

  Intermediate Complete 12 monster walk steps in each direction Thread the needle for 5 repetitions on each side Complete 5 quadruped rotations on each side Complete 10 band pull-aparts Strength: Complete the following every 3 minutes for 12 minutes – 4 Deadlifts @ 70 – 75%...
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WOD 12/11/19

  Intermediate Find your back squat one-rep max max! OR, complete the following if you have already found your maxes: 3 Rounds – 12 Dumbbell floor presses 12 Ring assisted pull-ups or inverted rows 12 Pallof presses / side 4 Rounds – 20 Dumbbell cleans 20 Cross-body climbers...
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WOD 12/10/19

  Intermediate Complete 8 hip circles / side Complete 12 leg swings / side Complete 12 Lateral leg swings / side Complete 8 alternating cossack squats / side Complete 6 single leg hip lifts on each side Complete 12 psoas march steps on each side Strength: Find your back...
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WOD 12/9/19

  Intermediate 15 Face pulls Complete 6 single leg hip lifts on each side Thread the needle for 8 repetitions on each side Complete 8 alternating cossack squats / side 15 Face pulls Strength: Complete the following every 2 minutes for 10 minutes – 5 One arm snatches / side 3...
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WOD 12/6/19

  Intermediate 20 Face pulls 6 Quadruped rotations / side 15 Band pull-aparts 12 Psoas bar unders: Set up a barbell at hip height. Stand next to and perpendicular with the bar. Stay squared up as you into a sumo stance and slide laterally under the bar without dropping your...
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WOD 12/5/19

  Intermediate 8 Hip circles each way 10 Psoas march steps / side 2 Rounds – 5 Squat jumps 10 Squats 5 Sampson lunges / side Strength: Work up to a back squat 2-rep or 3-rep max Time cap – 15 minutes Muscular Endurance: 4 Rounds – 6 Rack pulls 12 Banded lat pull-downs...
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WOD 12/4/19

Intermediate Find your overhead press one-rep max and reverse lunge 3-rep max! OR, complete the following if you have already found your maxes: 3 Rounds – 12 Goblet squats 12 Supinated barbell rows 12 Reverse crunches Complete the following for time – 90 Jumping jacks 80 High...
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WOD 12/3/19

Intermediate 20 Dislocates Thread the needle x 8 / side 20 Face pulls 2 Rounds – 10 Push-ups from the knees 10 Inverted rows 5 Bottoms up kettlebell presses / side (light) Strength: Find your Press one-rep max! 10 Psoas march steps / side 2 Rounds – 10 Squats 15 Hip bridges Then,...
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WOD 12/2/19

  Intermediate 20 Dislocates 2 Rounds – 10 Band pull-aparts 15 Face pulls 5 Dumbbell chops / side Strength: Complete the following every 90 seconds for 9 minutes (6 sets): 6 Lateral med ball throws Alternate sides each round Muscular Endurance: 4 Rounds – Pull-up hold...
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