Dew It Fitness » DewItFitness
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/6/18

  Intermediate Strength: 4 Rounds – 6 Barbell glute bridges 6 Dips 6 Supinated pull-ups Metabolic Conditioning: Complete 3 rounds of the following, working for 45 seconds at each station with 15 sec rest between stations. Station 1: Kettlebell deadlifts Station 2: Inchworm...
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WOD 12/5/18

  Intermediate Strength: Every 75 seconds for 6 Rounds – Minutes 1 & 2: 6 One arm snatches / side Minutes 3 & 4: 5 One arm snatches / side Minutes 5 & 6: 4 One arm snatches / side Muscular Endurance: Complete as many rounds and reps as possible in 12 minutes of:...
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WOD 12/4/18

  Intermediate Strength: 5 Rounds – 6 Back squats 6 One arm rows / side Muscular Endurance: 4 Rounds – Wall sit x 30 sec Weighted hip bridge hold x 20 sec T plank x 25 sec / side 4 Rounds – Pull-up hold x 12 sec Handstand x 20 sec Metabolic Conditioning: 5 Rounds – 12 Burpee...
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WOD 12/3/18

  Intermediate Strength: 5 Rounds – 4 Deadlifts @ 70% 4 Floor presses @ 75% Muscular Endurance: 4 Rounds – 8 Chops / side (heavy) 8 Barbell sit-ups with feet anchored Suitcase carry x 90 ft / side Metabolic Conditioning: 6 Rounds – 8 Power cleans 8 Front squats 8 Lateral...
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Pull-up Challenge – Phase 2

Overview  Segmented + Eccentric Pull-up Technique Ring Assisted Pull-up Technique
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WOD 11/30/18

  Intermediate Strength: 4 Rounds – 6 Supinated pull-ups @ 2111 6 Tempo push-ups @ 2111 6 Barbell rows @ 2111 6 Supine med ball leg curls @ 2111 Metabolic Conditioning: Complete the following for time – 40 Kettlebell swings 40 Squat thrusts 40 Battle rope hip tosses (20 /...
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WOD 11/29/18

  Intermediate Strength: Complete the following every 2 minutes for 10 minutes – 4 Heavy front squats Metabolic Conditioning: Alternate whole rounds with a partner to complete as many rounds and reps as possible in 20 minutes of: 6 Pull-ups 8 Thrusters 10 Hang power cleans...
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WOD 11/28/18

  Intermediate Strength: EMOM for 10 minutes – 2 Turkish get ups *Complete both Turkish get ups on the same side each minute, rotating sides each interval. Muscular Endurance: 4 Rounds – Pull-up hold x 12 sec Handstand x 25 sec Chair pose x 20 sec Hollow body x 30 sec...
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WOD 11/27/18

  Intermediate Strength: 6 Rounds – 2 Deadlifts @ 85% 4 Push jerks Advanced complete 2 split jerks / side Metabolic Conditioning: 4 Rounds – 20 Alternating one arm snatches (10 / side) 40 Russian kettlebell swings 60 High knees / side Core: 3 Rounds – Windshield wipers x 20...
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WOD 11/26/18

  Intermediate Strength: Every 90 seconds for 13.5 minutes (3 rounds) – 10 Barbell bulgarian split squats / side 10 Alternating dummbell floor presses / side 10 Alternating dumbbell rows / side Muscular Endurance: Complete 4 rounds with a partner – 6 Partner med ball atomic...
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