Dew It Fitness » DewItFitness
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/18/17

    Intermediate Strength: Floor press 6 x 4 @ 70 – 75% Muscular Endurance: EMOM for 12 min – Odds – 8 Deadlifts Evens – 6 One arm rows / side Metabolic conditioning: 8 min AMRAP – 6 Hang power snatch 6 Bar over burpees Beginner Strength: Floor press 6 x 4 @ 70...
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WOD 1/17/17

    Intermediate Strength: Power clean 5 x 5 @ 60% Muscular Endurance: 3 Rounds – 15 sec Pull-up hold 25 sec L-sit hold 20 sec Push-up hold *Cycle between narrow, wide, and diamond hand placement for the pushup hold. Round 1 à narrow, round 2 à wide, and round 3 à...
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WOD 1/16/17

  Blended Strength: Front squat 3 x 4 @ 75% 3 x 3 @ 85% Metabolic conditioning: 100 V – ups 90 Squat thrust 80 Kettle bell swing 70 Leg raises 60 Push-ups 50 One arm snatches 40 Step-ups 30 Plank up-downs 20 One leg deadlifts 10 Sprints (60 feet)
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WOD 1/13/17

  Intermediate Strength: Split jerk technique, then 5 x 5 @ 75 – 85% of Press 1RM Muscular Endurance: EMOM for 12 Minutes – Odds – 6 Sumo pause squats Evens – 8 Supinated pull-ups Metabolic conditioning: 10 Minute AMRAP – 5 Renegade man-makers 8 Toe touches Beginner...
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WOD 1/12/17

  Intermediate Strength: Power snatch – 5 x 5 @ 60 – 65% Metabolic conditioning: 4 Rounds – 15 Squat thrusts 20 Sit-ups 25 Wall balls Beginner Strength: One arm snatch – 5 x 5 @ 60 – 65% Metabolic conditioning: 4 Rounds – 10 Squat thrusts 15 Sit-ups 20 Wall...
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WOD 1/11/16

  Intermediate Strength: Romanian deadlift – 7 x 3 @ 80% Muscular Endurance: 4 Rounds – 25 sec Handstand hold 25 sec Weighted plank 8 Dips Metabolic conditioning: 10 Min AMRAP – 10 Burpees 15 Kettle bell swings Beginner Strength: Romanian deadlift – 7 x 3 @ 80%...
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WOD 1/10/17

  Intermediate Strength: Barbell row – Set a 1RM, then 4 x 8 @ 60% Muscular Endurance: 4 Rounds – 6 Pullups @ 2111 6 Goblet squats @ 3011 30 sec Hollow body hold Metabolic conditioning: 4 Rounds – 15 Narrow push-ups 15 Mountain climbers 15 Box jumps Beginner Barbell...
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WOD 1/9/17

  Intermediate Strength: Clean & Jerk – 6 x 4 @ 70% Metabolic conditioning: 2 Rounds with battle ropes – 30 sec Slams w/ lateral lunge 30 sec Alternating waves w/ squat 30 seconds Jumping jacks 2 Rounds with battle ropes – 20 sec Power slams 20 sec Alternating waves 20...
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WOD 1/6/17

  Intermediate Strength: Barbell lunge – 6 x 3 @ 75 – 80% Muscular Endurance: EMOM for 10 minutes – 3 Clusters *A cluster is a two exercise complex consisting of a squat clean followed by a thruster. Core: 3 Rounds – 8 Barbell rollouts 10 Good mornings Finisher:...
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WOD 1/5/16

  Intermediate Strength: Floor press – 5 x 6 @ 65% Muscular Endurance: 4 Rounds – 250 ft Farmer carry 15 sec Supinated pull-up hold 30 sec Hollow body hold Metabolic conditioning: 8 Minute AMRAP – Burpee box jump over Beginner Strength: Floor press – 5 x 6 @ 65%...
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