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Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/27/16

Intermediate Strength: Strict press – 6 /4,4/2,2,2 Muscular Endurance: 6 Rounds – 100 foot Suitcase carry 10 Atomic sit-ups 10 American kettlebell swings *Heavy* Metcon: 15 Sec on, 5 sec off of – Alternating waves w/ side step Outward spirals Power slams Stage coach lunge Criss –...
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WOD 9/26/16

Intermediate Strength: Sumo deadlift – 5 x 5 Muscular Endurance: 8 Min EMOM – 10 Pullups 8 Renegade Rows (Single PU: push-up, row, row) Metcon: 20 Min AMRAP – 5 Overhead lunge / side 8 Front Squat 15 Box jump 200 Meter run Beginner  Strength: Sumo deadlift – 5 x 8 Muscular...
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WOD 9/23/16

Intermediate Strength: Barbell snatch – 7 x 3 ME/ Metcon: 18 – 15 – 12 – 9 – 6 – 3 Thruster Bar facing burpee Metcon: 5 Rounds – 30 Sec plank 30 Sec rest Beginner  Strength: Barbell muscle snatch – 7 x 3 ME/ Metcon: 18 – 15 – 12 – 9 – 6 – 3 Thruster Bar facing burpee...
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WOD 9/22/16

Intermediate Strength: One arm row – 6 x 5 Muscular Endurance: Every 90 seconds for 18 Minutes (4x) – 6 Romanian deadlift (tempo 3011) 8 Wide ring row (tempo 2111) 8 L-seated dumbbell press (tempo 2111) Metcon: 35 Kettlebell swing / 15 Squat thrust 25 Kettlebell swing / 25...
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WOD 9/21/16

Intermediate Strength: Front squat – 1 Rep Max Muscular Endurance: EMOM for 10 Minutes Odds – 3 Turkish get up left Evens – 3 Turkish get up right Metcon: 8 rounds – 50 foot sled push 50 foot kettlebell drag Beginner  Strength: Back squat – 3 Rep Max Muscular...
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No pushup? No problem!

Here is a strategy to work towards your first strict push-up. It sounds counter-intuitive, but weighted push-ups can help you get that first strict push-up. The body can handle much more load during the eccentric, or lowering portion of movement. See pictures below. The Eccentric...
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WOD 9/20/16

  Intermediate Strength: Clean + jerk – 5,5/4,4/3,3 Muscular Endurance: 4 Rounds – Handstand hold x 45 sec 12 Dips (neutral grip) Metcon: 40 Wall ball 400 Meter run 40 Burpees 400 Meter run 40 Wall ball Beginner  Strength: Med ball clean + press –...
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WOD 9/19/16

  Intermediate Strength: Weighted pushup  – 6 x 5 Muscular Endurance: 8 minute AMRAP – 4 sprinter step ups / side Hang power snatch x 10 or 5 / side using DB or KB Metcon: EMOM for 15 minutes or ALAP – 5 Supinated Pullup 10 Sit-up 15 Squats *Modify to (4,8,12) or...
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One of the Most Underrated Kettlebell Exercises

The kettlebell windmill. It’s not as flashy as the swing or snatch, but don’t kid yourself, this is a must in your kettlebell lineup. Windmill benefits include: Stabilization of the shoulders Stabilization of the lumbar spine (lower back) Thoracic spine mobility Hip mobility...
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WOD 9/16/16

Intermediate  Strength: Front rack lunge – 6 x 4 Agility and Speed Work: Speed ladder drills – High Knees Lateral hops Muhammed Ali’s Explosive side to side squat hops Lateral lunge hops icky shuffle Metcon: Timed cone drills – Long skip, back-shuffle, Sprint x 3 Leaps,...
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