Dew It Fitness » DewItFitness
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/31/19

Intermediate Strength: 3 Sets: 2 Turkish get-ups / side (go light) 10 One arm kettlebell swings / side (as controlled as possible) Muscular Endurance: Complete the following every 90 seconds, for 18 minutes (3 sets) of: Station 1: Landmine press (right) x 8 @ 2111 Station 2:...
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WOD 7/30/19

  Intermediate Strength: Complete 8 reps of thread the needle on each side Complete 8 band pull-aparts Complete the following every 2 minutes for 8 minutes – Rounds 1 – 2: 3 Hang squat cleans Rounds 3 – 5: 2 Hang squat cleans Muscular Endurance: 3 Rounds – 8 Hanging...
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WOD 7/29/19

  Intermediate Strength: Complete the following EMOM for 12 minutes (4 sets): Backward sled drag x 30 sec Squat hold x 30 sec Plank x 30 sec Muscular Endurance: 3 Rounds – 8 Landmine hack squats / side 10 TRX push-ups Metabolic Conditioning: Complete 3 rounds of the...
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WOD 7/26/19

  Intermediate Strength: 4 Rounds – 4 Explosive med ball chest throws Rest x 30 – 45 sec 4 Explosive backward med ball throws Rest x 30 – 45  sec Muscular Endurance: Complete 3 rounds of the following with a partner – 6 Hollow body overhead med ball passes 8 Hollow body...
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WOD 7/25/19

  Intermediate Strength: 4 Rounds – 3 Front rack barbell step-ups / side 5 Ring assisted pull-ups Muscular Endurance: 4 Rounds – Pull-up hold x 10 sec Weighted chair pose x 20 sec 4 Rounds – Handstand x 15 sec Weighted static lunge x 10 sec / side Metabolic Conditioning:...
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Protected: Summer Shred Week # 3

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WOD 7/24/19

  Intermediate Strength: 3 Rounds – 8 Romanian deadlifts 8 Kettlebell side bends / side Metabolic Conditioning: Spend 5 minutes practicing kettlebell clean technique 4 Rounds – Double kettlebell front rack carry x 40 meters 10 Double kettlebell cleans 5 Double kettlebell...
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WOD 7/23/19

  Intermediate Strength: 4 Rounds – 3 Back squats @ 80% 3 Weighted push-ups One uninterrupted set: Complete as many squats as possible @ 70% Complete as many squats as possible @ 60% Complete as many squats as possible @ 50% Complete as many squats as possible @ 40% Complete...
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WOD 7/22/19

  Intermediate Strength: Complete the following every 2 minutes for 8 minutes – 2 Hang power snatches Rest x 10 – 20 sec 2 Hang power snatches 4 Rounds – 5 Rack pulls 5 Supinated ring assisted pull-ups Muscular Endurance: One set – 30 Hanging knee raises Metabolic...
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WOD 7/19/19

  Intermediate Strength: In teams of two with one partner working at a time, alternate single reps to complete 1 rep of the following every 12 seconds for 8 minutes – Deadlift @ 60 – 70 % In teams of two with one partner working at a time, alternate single reps to complete 1...
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