Dew It Fitness » DewItFitness
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/7/19

Intermediate Strength: Every minute on the minute for 16 Minutes – Station 1: 8 Supinated ring assisted pull ups Station 2: 8 Kettlebell good mornings Station 3: 8 Dumbbell floor presses Station 4: Plank x 40 sec Metabolic Conditioning: Complete 4 rounds of the following working...
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WOD 2/6/19

Intermediate Strength: Complete 4 rounds of the following complex every 2 minutes for 10 minutes – 1 Power clean 1 Front squat 1 Reverse lunge / side Advanced complete squat cleans Metabolic Conditioning: Complete as many rounds as possible in 6 minutes of – 5 Pull-ups 10...
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WOD 2/5/19

Intermediate Strength: 4 Rounds – 6 Sumo deadlifts 6 Floor presses Muscular Endurance: 4 Rounds – Pull-up hold x 12 sec Chair pose x 20 sec Hollow body x 25 sec Hip bridge hold x 20 sec Metabolic Conditioning: Complete as many rounds as possible in 12 minutes of – 12 One arm...
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WOD 2/4/19

Intermediate Strength: Every 90 seconds, for 18 minutes (3 sets of each) – Staiton 1: 6 Back squats @ 31X1 Station 2: 8 Hanging med-ball hamstring curls @ 2111 Station 3: 8 One arm dumbbell rows (left) @ 2111 Station 4: 8 One arm dumbbell rows (right) @ 2111 Muscular Endurance:...
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WOD 2/1/19

Intermediate Strength: Every 90 seconds for  rounds – Rounds 1 – 2: 6 One arm snatches / side Rounds 3 – 4: 4 One arm snatches / side Rounds 5 – 7: 2 One arm snatches / side Metabolic Conditioning: Alternate repetitions with a partner to complete the following for time – 50...
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WOD 1/31/19

Intermediate Strength: 5 Rounds – 5 Squats 6 Supinated inverted rows 7 Barbell rows 8 Supine med ball leg curls Metabolic Conditioning: Complete 4 rounds of the following working for 45 seconds at each station with 10 seconds rest between stations –  Station 1: Wall...
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WOD 1/30/19

Intermediate Strength: Every minute on the minute for 8 Minutes – Odds: 2 Turkish get ups (left side) Evens: 2 Turkish get ups (right side) Muscular Endurance: 4 Rounds – Pull-up hold x 14 sec Handstand x 20 sec Side plank x 25 sec Superman x 15 sec Side plank x 25 sec Metabolic...
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WOD 1/29/19

Intermediate Strength: 4 Rounds – 6 Deadlifts @ 20X1 6 One arm dumbbell presses / side @ 2111 10 Alternating dumbbell reverse lunges / side Metabolic Conditioning: 10 Minute AMRAP – 6 Dumbbell man makers 200 Jump ropes Finisher: Complete 3 rounds of the following working...
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WOD 1/28/19

Intermediate Strength: 4 Rounds – 8 Front squats 8 Floor presses 8 Barbell rows Muscular Endurance: 3 Rounds – Farmer carry x 240 ft 8 Single leg hip bridges / side 8 Hollow body rocks Metabolic Conditioning: Complete the following every 5 minutes for 20 minutes (4 sets) for...
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WOD 1/25/19

Intermediate Strength: 6 Rounds – 3 Barbell squats 5 Dips 5 One arm rows / side Metabolic Conditioning: Complete 6 rounds of the following in teams of 2 with one partner working at a time. Partners rotate work and rest positions following each exercise. 8 Pull-ups 9 Atomic...
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