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Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

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De-Stress Yo’Self!

It’s nuts out there. Use these grounding methods to avoid becoming a little nutty yourself. With so much uncertainty happening all around us, we are all responsible for our own sanity. All of our schedules are being impacted as closures increase, and your daily life might look...
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WOD 3/16/20

  Intermediate Complete 8 hip circles / side Complete 12 leg swings / side Complete 12 Lateral leg swings / side Complete 12 psoas march steps on each side Complete 8 alternating cossack squats / side Strength: Complete the following every 2 minutes for 12 minutes (3 sets):...
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WOD 3/13/20

  Intermediate 5 Cat cows 5 Quadruped rotations / side 5 Thread the needle’s / side 10 Band pull aparts 2 Rounds – 8 Push-ups 10 Kettlebell deadlifts Strength: Complete the following every 90 seconds for 12 minutes (4 sets): 8 Weighted push-ups 8 Rack pulls Muscular...
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WOD 3/12/20

Intermediate 5 Cat cows 5 Quadruped rotations / side 2 Rounds – 8 Ring assisted pistols / side 10 Inverted rows Strength: Complete the following every 90 seconds for 12 minutes (4 sets): 5 Barbell rows @ 65% 5 Front squats @ 65% Muscular Endurance: Complete the following EMOM for...
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WOD 3/11/20

  Intermediate 20 Face pulls 2 Rounds – Kettlebell lunge matrix x 8 steps per leg (forward, reverse, lateral, bowler, repeat) 10 Inverted rows Strength: Complete the following every 2.5 minutes for 7.5 minutes (3 sets): 5 Explosive med ball chest throws Hollow body rocks x...
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WOD 3/10/20

Intermediate 20 Face pulls 2 Rounds – Kettlebell lunge matrix x 8 steps per leg (forward, reverse, lateral, bowler, repeat) 10 Inverted rows Strength: Complete the following every minute for 9 minutes (3 sets): Russian step-ups x 30 seconds (weak leg) Russian step-ups x 30...
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WOD 3/9/20

  Intermediate Monster walk x 10 steps in each direction 5 Cat cows 5 Quadruped rotations / side 5 Thread the needle’s / side 10 Band pull aparts Strength: Complete the following every 2.5 minutes for 10 minutes: 8 Kettlebell swings alternating between American and Russian...
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WOD 3/6/20

Intermediate 15 Chest press shoulder presses Spiderman x 30 feet Overhead movement prep: 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...
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WOD 3/5/20

  Intermediate 10 Inverted rows Sampson lunge x 60 feet 8 Single leg hip lifts / side 8 Cossack squats / side Inchworm x 30 feet 10 Inverted rows Strength: Complete the following every 90 seconds for 9 minutes (3 Sets): 4 Back squats @ 80% 8 Supinated barbell rows @ 50...
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