Dew It Fitness » DewItFitness
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/8/19

Intermediate Strength: 5 Sets – 3 Back squats @ 85% Muscular Endurance: 4 Rounds – Handstand x 15 sec Pull-up hold x 12 sec Bar hang x 28 sec Hollow body x 30 sec Metabolic Conditioning: 5 Rounds – 6 Jumping lunges / side 7 Single arm push presses / side 8 Battle rope hip...
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WOD 5/7/19

Intermediate Strength: Every 90 seconds for 18 minutes (4 sets): 5 Lateral step ups / side 15 Banded glute pull-throughs 8 Narrow floor presses Metabolic Conditioning: Complete 4 rounds individually for times – 10 Burpees 15 Russian kettlebell swings 20 High knees / side Rest 2...
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WOD 5/6/19

Intermediate Strength: Every 90 sec for 6 rounds – Rounds 1 – 2: 4 One arm snatches / side Rounds 3 – 4: 5 Barbell snatches Rounds 5 – 6: 3 Barbell snatches Muscular Endurance: 3 Rounds – 8 Deadlifts 8 Ring assisted pull-ups Metabolic Conditioning: Complete 4 rounds of the...
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WOD 5/3/19

Intermediate Strength: Every 2 min 30 seconds for 12.5 minutes, complete 4 rounds of the bear complex – Bear complex: Clean Front squat Shoulder to overhead Back squat Shoulder to overhead *Advanced may complete squat cleans and thrusters, however all movements should be...
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WOD 5/2/19

Intermediate Strength: 4 rounds – 6 Bulgarian split squats / side @ 1111 6 Floor presses @2111 Muscular Endurance: Complete 4 rounds of the following working for 20 seconds at each station with 30 seconds rest between stations – Station 1: Goblet squats Station 2: Suitcase carry...
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WOD 5/1/19

Intermediate Strength: 5 rounds – 6 Sumo deadlifts 2 Rope climbs Muscular Endurance: 4 Rounds – 6 Natural hamstring curls 6 Dips 6 TRX supinated inverted rows Metabolic Conditioning: Complete 4 rounds of the following working for 30 seconds at each station with 15 seconds rest...
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WOD 4/30/19

Intermediate Strength: Every 90 seconds for 5 rounds – 4 Barbell snatches Muscular Endurance: 4 Rounds – 6 Romanian deadlifts 6 One arm rows / side 4 Wall walks Metabolic Conditioning: 40 Kettlebell swings / 40 High knees / side 30 Kettlebell swings / 30 High knees / side 20...
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WOD 4/29/19

Intermediate Strength: Every 90 seconds for 5 rounds – 5 Front squats @ 22×1 5 Shoulder to overheads (use front squat weight) 5 Pull-up negatives Muscular Endurance: 12 Turkish get-ups (6 / side) Metabolic Conditioning: 6 Rounds – 8 Push-ups 10 Box jumps 12 Thrusters...
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WOD 4/26/19

Intermediate Strength: 5 rounds – 5 Back squats @ 60 – 65% 5 Supinated rows Metabolic Conditioning: Complete the following in teams of two with one partner completing exercise A while the other completes exercise B. Your goal is to complete as many reps of exercise A as possible...
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WOD 4/25/19

Intermediate Strength: Every 90 seconds for 5 rounds – 4 Power cleans Complete power cleans from the floor Muscular Endurance: Complete the following every 90 seconds for 6 rounds – Station 1: 8 Sumo deadlifts Station 2: 5 Pull-ups, 8 Push-ups Complete pull-up negative if you are...
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