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Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

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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WOD 3/4/20

  Intermediate 25 Jumping jacks Complete 8 backward crunches with a foam roller on your upper back to mobilize your thoracic spine 5 Cat cows 5 Quadruped rotations / side 5 Thread the needle’s / side 10 Band pull aparts Strength: Complete the following every 90 seconds for 9...
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WOD 3/3/20

  Intermediate 20 Face pulls 4 Shoulder CARs 5 Quadruped rotations / side 20 Chest press shoulder presses 10 Band pull-aparts Strength: Complete the following every 90 seconds for 9 minutes (3 Sets): 6 – 8 Dumbbell push-presses (heavy) 6 – 8 Barbell rows @ 75% Muscular...
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WOD 3/2/20

  Intermediate 20 Face pulls 20 Hip bridges Complete 12 leg swings / side Complete 12 Lateral leg swings / side Complete 12 psoas march steps on each side Strength: Complete the following every 2.5 minutes for 10 minutes (4 sets): 4 Hang power cleans 3 Sets: 8 Front squats 8...
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