Dew It Fitness » DewItFitness
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/18/19

Intermediate Strength: Complete the following complex every 3 minutes for 12 minutes (4 sets): Set 1 – 2: Bear complex x 5 reps Set 3: Bear complex x 4 reps Set 4: Bear complex x 3 reps Muscular Endurance: 4 Rounds – 4 Lateral step-ups holding kettlebells / side 4...
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Protected: Summer Shred Week # 2

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WOD 7/17/19

  Intermediate Strength: 4 Rounds – 5 Dips 5 Barbell rows @ 65% Muscular Endurance: 2 Rounds – Set up a line of medicine balls and see how far you can get completing the following complex – Push-up Push-up with right arm on med-ball Push-up with both arms on med-ball...
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WOD 7/16/19

  Intermediate Strength: 3 Rounds – Explosive sled pull x AMAP Rest x 2 – 3 min Muscular Endurance: Complete the following every 90 seconds for 12 minutes (4 sets of each): – 5 Deadlifts @ 70% Suitcase carry x 120 ft Complete the suitcase carry on one side. Switch sides each...
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WOD 7/15/19

  Intermediate Strength: 4 Rounds – 5 Front squats @ 75% 5 Ring assisted pull-ups Muscular Endurance: Every 25 seconds for 10 rounds – Pull-up hold x 12 sec Goblet squat hold x 15 sec Metabolic Conditioning: Complete 3 rounds of the following for time – Run x 200 meters 20...
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WOD 7/12/19

  Intermediate Strength: Complete the following every 3 minutes for 12 minutes – 2 Turkish get ups / side Muscular Endurance: 3 Rounds – Weighted wall sit x 20 sec Hollow body x 20 sec 4 Rounds – Goblet squat hold x 10 sec Pallof hold x 10 sec / side Metabolic Conditioning:...
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WOD 7/11/19

  Intermediate Strength: Complete the following every 45 seconds for 8 rounds – Odd rounds: 3 One arm snatches (weak side) Even rounds: 3 One arm snatches (strong side) Muscular Endurance: EMOM for 8 minutes – Odd minutes: 3 Deadlifts @ 85% Evens minutes: 3 Pull-ups...
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Protected: Summer Shred Week #1

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WOD 7/10/19

  Intermediate Strength: Complete the following every 90 seconds for 5 rounds using the heaviest kettlebell possible – Round 1: 5 Kettlebell swings Round 2: 4 Kettlebell swings Round 3 – 5: 3 Kettlebell swings Muscular Endurance: 4 Rounds – 4 Weighted push-ups 4...
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WOD 7/9/19

  Intermediate Strength: 2 Rounds – 8 Push jerks w/ an empty bar Complete the following every 2 min for 8 min – 3 Push jerks @ 75% Advanced complete split jerks Muscular Endurance: 3 Rounds – 8 Back squats 8 Partner assisted pull-ups Metabolic Conditioning: Alternate...
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