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Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/14/20

  Intermediate 4 Shoulder CAR’s Spiderman x 30 feet 8 Single leg hip lifts on each side 12 Monster walk steps in each direction (forward, backward, left, right) Strength: Complete the following every 4 minutes for 16 minutes – 4 Explosive med ball chest throws /...
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WOD 2/13/20

  Intermediate Complete 12 Psoas bar unders: Set up a barbell at hip height. Stand next to and perpendicular with the bar. Stay squared up as you into a sumo stance and slide laterally under the bar without dropping your head. Rotate your body away from the bar and drop your...
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WOD 2/12/20

  Intermediate Complete 8 hip circles / side Complete 8 leg swings / side Complete 8 lateral leg swings / side Complete 8 figure 8 leg swings / side Complete 12 psoas march steps on each side Complete 8 alternating cossack squats / side Strength: Work up to a back squat...
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WOD 2/11/20

Intermediate Take 5 minutes to complete the following Thoracic Spine Routine: Foam roller mobilization: Set-up on the floor lying with your butt and feet on the ground with your upper back on a foam roller at around shoulder blade height. With your fingertipe behind your ears,...
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WOD 2/10/20

  Intermediate Sampson lunge x 60 feet Inchworm walk x 30 feet Frankenstein walk x 30 feet 20 Hip bridges Strength: Complete the following every 2.5 minutes for 10 minutes – 1 Triple jump for distance 3 Sets: 8 – 10 Lying banded hamstring curls 8 Wide grip biceps curls...
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WOD 2/7/20

  Intermediate 20 Face pulls 10 Psoas march steps / side 6 Single leg lifts / side Forearm stretch x 30 sec Strength: Complete the following every 3 minutes for 12 minutes – 2 – 3 Hang power cleans (heavy) 3 Sets: 6 Natural hamstring curls 12 Partner plank ups each 8 Single...
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WOD 2/6/20

  Intermediate 5 Cat cows 5 Quadruped rotations / side 5 Thread the needle’s / side 10 Band pull aparts Spiderman x 30 feet 10 Dynamic chest stretches Strength: 4 Sets: 5 Rack pulls (heavy) 5 Floor presses @ 75% 2 Sets: 10 – 12 Barbell rows @ around 50% 10 Dumbbell pullovers...
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WOD 2/5/20

  Intermediate Perform 3 – 5 shoulder CARs (controlled articular rotation’s) Sampson lunges x 60 feet Spiderman x 30 feet 20 Squats Strength: Complete the following every 105 seconds for 14 minues (4 sets): 4 Back squats @ 75% 5 Presses @ 70% 2 Sets: 12 Front racked dumbbell...
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WOD 2/4/20

  Intermediate 15 Face pulls 15 Chest press shoulder presses 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 2/3/20

  Intermediate 8 – 10 Psoas bar-unders 8 Hip circles / way Sampson lunges x 60 feet Inchworm walkout + push-up x 30 feet Strength: 3 Rounds – 12 TRX Pistols (left) Rest x 30 seconds 12 TRX Pistols (right) Rest x 30 seconds 6 Weighted push-ups or push-up negatives...
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