Dew It Fitness » DewItFitness
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/16/19

  Intermediate Complete 6 single leg hip lifts on each side 2 Rounds – 15 Hip bridges 15 Face pulls 5 Reverse lunges / side Strength: 3 Sets: 8 – 10 explosive sled pulls Rest x 2 minutes 4 Sets: 5 Rack pulls @ 80% deadlift 1RM 5 Pull-up negatives Metabolic Conditioning:...
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WOD 10/15/19

  Intermediate Complete 15 leg swings / side Complete 15 lateral leg swings / side Strength: Complete the following every 3 minutes for 12 minutes – 8 Front squats 8 Barbell rows 8 Barbell rollouts Muscular Endurance: Complete 4 Rounds of the following working for 15...
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WOD 10/11/19

  Intermediate Rollout glutes Strength: 4 Rounds – Tire flips x 10 seconds 3 Reverse lunge sprinter step-ups / side Metabolic Conditioning: Complete the following for time in teams of two with one partner at each movement alternating movements every 30 seconds – Buy-in: Run...
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WOD 10/10/19

  Intermediate 20 Chest press shoulder press 8 Hip circles / direction Strength: 4 Rounds – 4 Kettlebell step-ups / side 4 Floor presses @ 70% Muscular Endurance: Complete the following EMOM for 12 minutes (3 rounds): Bulgarian split squat jumps (left) x 30 sec One arm rows...
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WOD 10/9/19

  Intermediate 2 Rounds – 12 Dislocates 4 Bottoms up kettlebell presses / side 10 Banded overhead squats Strength: Complete the following every 2 minutes for 8 minutes: 4 Hang power snatches Advanced complete 2 snatches Muscular Endurance: 4 Rounds – Handstand hold x 15 sec...
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WOD 10/8/19

  Intermediate 3 Rounds – 5 Lunges / side 10 Squats 5 Squat thrusts Strength: 4 Rounds – 6 Back squats @ 60% 8 Resistance band lat pull-downs Muscular Endurance: 3 Rounds – 12 Lower pulley knee-ins 12 Supinated inverted rows 12 Half-kneeling landmine press (6 / side)...
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WOD 10/7/19

  Intermediate Thread the needle for 8 repetitions on each side Complete 6 quadruped rotations on each side Complete 6 single leg hip lifts on each side Strength: 4 Rounds – 10 Deadlifts Front rack lunge x 60 feet 12 Push-ups Muscular Endurance: 3 Rounds – Band resisted bear...
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WOD 10/4/19

  Intermediate Complete 12 monster walk steps in each direction (forward, backward, left, right) Strength: Complete 4 rounds of the following with a partner – 6 Banded broad jumps (partner A) TRX forward lean x 20 sec 6 Banded broad jumps (partner B) Side plank x 25 seconds...
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WOD 10/3/19

  Intermediate 2 Rounds – 15 Face pulls 10 Band pull-aparts 6 Cat-cows Strength: 4 Rounds – 3 Rack pulls @ 100% deadlift 1RM 3 Weighted push-ups Muscular Endurance: 3 Rounds – 6 Dips 10 Band resisted seated towel rows For the rows, anchor a resitance band to the rig and loop...
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WOD 10/2/19

  Intermediate Spend 60 seconds rolling out your quads Spend 30 seconds completing a sit and reach hamstring stretch Strength: 4 Rounds – 3 Kettlebell step-ups / side 6 Supinated ring assisted pull-ups Muscular Endurance: Every 90 seconds for 12 minutes (2 sets): Station 1 –...
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