Dew It Fitness DewItFitness, Author at Dew It Fitness - Page 8 of 97
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/20/19

  Intermediate 14 Psoas bar unders: Set up a barbell at hip height. Stand next to and perpendicular with the bar. Stay squared up as you into a sumo stance and slide laterally under the bar without dropping your head. Rotate your body away from the bar and drop your hips to...
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What Are Your 2020 Priorities?

Here are my top 3 tips for prioritizing your priorities in 2020! If you could snap your fingers and change your health status, how would the ideal, healthiest version of you live? Would you have more energy? More motivation? More peace, knowing that you’re on the right track?...
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WOD 12/19/19

  Intermediate Complete 12 monster walk steps in each direction 8 Cat cows 15 Face pulls 10 Band pull aparts Strength: Complete the following every 2 minutes 30 seconds for 10 minutes (4 sets): 6 Deadlifts @ 60 – 70% 12 Banded external rotations / side Muscular Endurance: 3...
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WOD 12/18/19

  Intermediate Find your hang power clean one-rep or three-rep max! OR, complete the following if you have already found your max: 4 Sets – 8 Step-ups holding DBs or KBs (left leg) 8 Step-ups holding DBs or KBs (right leg) 8 Ring assisted chin-ups (palms facing) 8 Banded...
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WOD 12/17/19

  Intermediate Thread the needle for 6 repetitions on each side Complete 6 quadruped rotations on each side Complete 6 single leg hip lifts on each side Complete 12 monster walk steps in each direction (forward, backward, left, right) Complete 12 psoas march steps on each...
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WOD 12/16/19

  Intermediate Complete 8 hip circles / side 6 Cat-cows Complete 12 leg swings / side Complete 12 Lateral leg swings / side 8 Leg figure eight’s / side Strength: Complete the following every 3 minutes for 12 minutes (4 sets): 4 Dropping deadlifts / 3 Tall box jumps 3...
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WOD 12/13/19

  Intermediate Complete 12 monster walk steps in each direction 15 Face pulls Sampson lunge x 60 ft 3 CAR’s 5 Wall slides Strength: Complete the following every 90 seconds for 12 minutes (4 sets): 4 Barbell reverse lunges / side 4 One arm push-jerks / side Muscular...
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Stop Sabotaging Yourself!

This seems to be a lifelong lesson: Don’t compare yourself to anyone else. We learn it while we’re little, but later in life we hear people comparing themselves to others ALL THE TIME! Why don’t I have her arms? Why can’t I have his endurance? They’re so much stronger than I am....
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WOD 12/12/19

  Intermediate Complete 12 monster walk steps in each direction Thread the needle for 5 repetitions on each side Complete 5 quadruped rotations on each side Complete 10 band pull-aparts Strength: Complete the following every 3 minutes for 12 minutes – 4 Deadlifts @ 70 – 75%...
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WOD 12/11/19

  Intermediate Find your back squat one-rep max max! OR, complete the following if you have already found your maxes: 3 Rounds – 12 Dumbbell floor presses 12 Ring assisted pull-ups or inverted rows 12 Pallof presses / side 4 Rounds – 20 Dumbbell cleans 20 Cross-body climbers...
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