Dew It Fitness » DewItFitness
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/22/19

Intermediate Strength: Complete the following every 90 seconds for 5 rounds – Rounds 1 – 3: 5 Power cleans Rounds 4 – 5: 3 Power cleans Muscular Endurance: 4 Rounds – 6 Sumo deadlifts ≈ 65% 5 Pull-up negatives Metabolic Conditioning: 3 Rounds – 30 Kettlebell cleans...
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WOD 5/21/19

Intermediate Strength: Complete the following every 90 seconds for 6 rounds – Rounds 1 – 2: 6 Hang power snatches Rounds 3 – 4: 5 Hang power snatches Rounds 5 – 6: 4 Hang power snatches Muscular Endurance: 3 Rounds – 8 Goblet squat jumps 8 Hanging hamstring...
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WOD 5/20/19

Intermediate Strength: 4 Rounds – 3 Step ups / side 5 Floor presses @ 80% Muscular Endurance: 4 Rounds – Pull-up hold x 10 sec Push-up hold x 12 sec Side plank x 20 sec / side Weighted hip bridge hold x 20 sec Metabolic Conditioning: 5 Rounds – 10 Dumbbell burpees 10 Pull-ups 20...
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WOD 5/17/19

Intermediate Strength: Complete the following every 90 seconds for 12.5 minutes (5 sets): 4 Power cleans Complete the following every 90 seconds for 9 minutes (4 sets): 5 Sumo deadlifts @ 70 – 80% *The sumo deadlift may be harder, the same as, or easier than a standard...
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WOD 5/16/19

Intermediate Strength: 5 Rounds – 3 Back squats @ 80% 3 Push presses @ 60% of your jerk 1RM Muscular Endurance: 4 Rounds – Supinated pull-up hold x 15 sec Chair pose x 20 sec Handstand x 15 sec Static lunge x 10 sec / side Metabolic Conditioning: Complete 5 rounds working for 25...
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WOD 5/15/19

Intermediate Strength: Complete the following every 90 seconds for 12.5 minutes (5 sets): 4 Hang power snatches Muscular Endurance: 4 Rounds – 5 Dips 5 Barbell rows 3 Step ups / side Metabolic Conditioning: Complete 5 rounds working for 40 seconds at each station with 20 seconds...
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WOD 5/14/19

Intermediate Strength: Work up to a heavy set of three deadlifts Then, 3 Min AMRAP – Deadlifts @ 65% of 3-rep max established in part 1 (above) *You will complete as many deadlifts as possible in 3 minutes. Muscular Endurance: 12 Min AMRAP – 4 Pull-ups 6 Push-ups 8 Box...
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WOD 5/13/19

Intermediate Strength: 5 Sets – 4 Front squats @ 75% 4 Strict presses @ 75% Muscular Endurance: Every 90 seconds for 9 Minutes (3 rounds): 7 Overhead walking lunges / side Suitcase carry x 90 ft / side Metabolic Conditioning: Complete the following for time – 18 Hanging knee...
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WOD 5/10/19

Intermediate Strength: 4 Rounds – Sled pull x 90 ft 5 Weighted push-ups Backward sled pull x 90 ft 6 TRX split squats / side Metabolic Conditioning: Complete the following in teams of two for time with one partner at each station – Station 1: 140 Tomahawk slams, 140 Burpees...
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WOD 5/9/19

Intermediate Strength: Every 90 sec for 5 rounds – 4 Power cleans Muscular Endurance: 3 Rounds – 8 Ring assisted pull-ups @ 2111 Farmer carry x 240 ft Metabolic Conditioning: Complete one round of Tabata with each of these movement pairs (3 rounds total): Odd intervals:...
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