Dew It Fitness » DewItFitness
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/18/16

Intermediate Strength: Romanian deadlift – 5 x 6 *Also called stiff legged deadlift. Muscular Endurance: 4 Rounds – 10 Supinated pull ups 10 Barbell rows 20 Sec handstand hold Metcon: Partner workout! In teams of two, complete the following – 150 Pushups 150 Squats 150 Russian...
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WOD 10/17/16

  Intermediate Strength: Cleans – 4,4/3,3/2,2,2 (Reps) Muscular Endurance: EMOM for 16 Minutes Minutes 1-8 (heavy) Odds – 2 Turkish get ups / side Evens – 25 Seconds of weighted planking Minutes 9-16 (light) Odds – 3 Turkish get ups / side Evens – 40 Seconds of hanging L...
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WOD 10/14/16

    Intermediate Strength: One arm row – 4 x 8 / side Muscular Endurance: “Grace” – 30 Clean and jerks for time Metcon: 4 Rounds – 12 Good mornings 8 Barbell rollout Beginner Strength: One arm row – 4 x 8 / side Muscular Endurance: Modified “Grace” – 30 High pulls...
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WOD 10/13/16

  Intermediate Strength: Barbell lunge – 6 x 4 / side Muscular Endurance: 4 Rounds – 8 Pistols (one legged squats) / side 8 Neutral grip dips 8 Single leg hip bridge / side Metcon: 12 Min AMRAP Burpee broad jump 30 ft 15 Mountain climber / side Beginner Strength: Barbell...
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WOD 10/12/16

Intermediate Strength: Snatch Complex: 2 Snatch to bottom hold 2 Snatch balance 2 High hang snatch Partner Workout: In teams of two, complete as many reps of the following movements as you can in the time it takes your partner to sprint one lap. One partner will begin running...
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WOD 10/11/16

Intermediate Strength: 5 Sets – Weighted push up x 8 Pullup x AMAP *AMAP = As many as possible Muscular Endurance: Every 90 seconds for 18 Minutes (4x) – 8 Barbell row (tempo 2111) 8 Barbell press (tempo 2111) 8 Deadlift (tempo 2011) Metcon: Sprints drills – complete each...
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Columbus Day at Home Workout

Blended  100 Jumping jacks 50 Squats 40 Leg hops 30 Burpees 40 Leg hops 50 Squats 100 Jumping jacks Rest 3:00, then – Accumulate 2:30 of hollow body holds using as many sets as needed. Do not count rest time. *Leg hops – Start in a high plank (on the palms of your hands),...
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WOD 10/10/16

  Blended  Strength: Back Squat – 4 x 10 ME / Metcon: Complete the following for time – 50 Sit-ups 30 DB / KB snatches L 20 Pullups 20 Man makers 20 Pullups 30 DB / KB snatches R 50 Situps   *There is a at home workout posted as well in case you cant make it : )
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WOD 10/6/16

Intermediate Strength: Push press – 5 x 5 Muscular Endurance: 6 Rounds – 6 Pull-ups 8 Dips Metcon: 5 Rounds – 10 Bulgarian split squat / side 15 Wall ball 400 Meter run Beginner  Strength: Push press – 5 x 8 Muscular Endurance: 6 Rounds – 6 Inverted rows 8 Plyo box dips Metcon: 5...
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WOD 10/6/16

Intermediate Strength: Deadlift – 8 x 3 Muscular Endurance: 30 Reps – Turkish get up Metcon: 5 Rounds – 10 Narrow pushups 15 Squat thrusts 20 Mountain climbers Beginner  Strength: Deadlift – 8 x 5 Muscular Endurance: 40 Reps – ½ Turkish get up Metcon: 5 Rounds – 5 Narrow pushups...
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