Dew It Fitness » DewItFitness
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/5/19

Intermediate Strength: 4 Rounds – 5 Back squats @ 75% 5 Supinated pull-up negatives Muscular Endurance: 3 Rounds – 4 Turkish get ups (2 / side) Farmer carry x 100 meters Metabolic Conditioning: Complete 3-4 rounds of the following individually for times – Overhead sandbag carry x...
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WOD 6/4/19

Intermediate Strength: 4 Rounds – 5 Deadlifts @ 70 – 75% 5 Weighted push-ups Muscular Endurance: 4 Rounds – Single leg hip bridge hold x 15 sec / side Handstand x 15 sec Barbell chair pose x 20 sec Push-up hold x 15 sec Metabolic Conditioning: Complete the following for time – 20...
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WOD 6/3/19

Intermediate Strength: Complete the following every 2 minutes for 10 minutes (5 sets): 5 Hang power snatches Muscular Endurance: 3 Rounds – 12 Ring assisted pull-ups Complete 2 sets of the following complex: 3 Kettlebell step-ups / side 2 Inchworm walkouts 2 High plank rows /...
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WOD 5/31/19

Intermediate Strength: Complete the following every 2.5 minutes for 4 sets – 3 Deadlifts @ 85% Muscular Endurance: 3 Rounds – 3 Pull-up to 5 sec pull-up holds 8 Bulgarian split squats / side Metabolic Conditioning: In teams of 2 with one partner working at each station, complete...
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WOD 5/30/19

Intermediate Strength: Complete the following every 105 seconds for 6 sets – Rounds 1 – 3: 5 Hang power snatches Rounds 4 – 5: 3 Hang power snatches Muscular Endurance: 3 Rounds – 6 Supinated rows @ ≈ 55 – 60% 6 Deadlifts @ 70% Metabolic Conditioning: Complete 4 rounds...
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WOD 5/29/19

Intermediate Strength: Complete the following every 90 seconds for 6 sets – Rounds 1 – 3: 5 Power cleans (from the floor) Rounds 4 – 5: 3 Power cleans (from the floor) Muscular Endurance: 3 Rounds – 6 Floor presses @ 70% 6 One arm rows / side Metabolic Conditioning: As many...
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WOD 5/28/19

Intermediate Strength: Complete the following every 90 seconds for 6 sets – Rounds 1 – 2: 8 Kettlebell swings Rounds 3 – 4: 6 Kettlebell swings Rounds 5 – 6: 4 Kettlebell swings Muscular Endurance: 4 Rounds – 5 Deadlifts @ 70% 6 Supinated ring assisted pull-ups 6 Dips Metabolic...
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WOD 5/27/19

Intermediate Full Murph For Time – 1 Mile run 100 Pull-ups 200 Push-ups 300 Squats 1 Mile run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. Beginner Half Murph For Time – 1/2 Mile run 50 Inverted rows 100 Push-ups 150 Squats 1/2 Mile...
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WOD 5/24/19

Intermediate Strength: Complete the following every 90 seconds for 5 sets – 4 Front squats @31×2 6 Supinated rows 8 Dumbbell skull crushers Metabolic Conditioning: Complete 5 rounds of the following in teams of 2 with one partner working at a time – Sled push x 75 Meters...
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WOD 5/23/19

Intermediate Strength: 4 Rounds – 4 Kettlebell lunges / side 4 Push-jerks @ 75% Muscular Endurance: EMOM for 9 minutes – Banded lat push-downs x 40 sec Band pull-aparts x 40 sec Weighted hip bridges x 40 sec Metabolic Conditioning: Complete 5 Rounds of the following individually...
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