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Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

Labor Day WOD (10 am)

All Levels Strength:                                          6 Sets 5 Weighted step ups 8 Pushups Partner workout:                           3 Rounds With a partner, work for the specified time at each station to accumulate as many reps as possible. Each station is 120 seconds....
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WOD 9/2/16

Intermediate Strength:                                          4 x 8 Barbell Snatch Muscular endurance:                    3 Rounds for time 10 Supinated pullups 20 Barbell thrusters 30 Kettlebell swings Core: 12 Hollow body rock 10 Hip dips / side...
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WOD 9/1/16

Intermediate Strength:                                          6 x 4 One arm row Muscular endurance:                    3 Rounds for time 30 Wall balls 20 Burpees 10 Box jump overs Finisher: Bear crawl : ) Beginner  Strength:                                          6 x 4 One...
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WOD 8/31/16

Intermediate Strength:                                          5,5/4,4/3,3 Box Squat Muscular endurance:                    4 Rounds 250’ Farmer carry 30-45 Sec handstand hold 45 Sec plank Rest 45 sec Metcon:                                           EMOM for 15 Min Min 1: 14...
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WOD 8/30/16

8/30/15 Intermediate Strength:                                          5 Sets 6 Squat clean Muscular endurance:                    3 Rounds 8 Single leg deadlift / side Rest 20 sec 12 Push press Rest 20 sec 8 Weighted push-up Rest 20 sec Metcon:                            ...
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WOD 8/29/16

Intermediate Strength:                                          6 Sets Kettlebell snatch technique         2 / Side Kettlebell high pull                         3 / Side Muscular endurance:                    5 Rounds 5 Pullups 8 Dips Metcon:                        ...
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8/26/16

Intermediate Strength:                              5 x 5 / side Long Lunge Muscular endurance:        10 min AMRAP 8 Power cleans 3 OHS Metcon: 65 Burpees *10 Sit-ups every 2 min* Beginner   Strength:                              5 x 5 / side Lunge Muscular endurance:        10...
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WOD 8/25/16

Intermediate Strength: Push jerk progression Push Jerk                                                       8 x 2 Muscular Endurance:                                EMOM for 14 min 3 Turkish get up Metabolic conditioning:                           8 Rounds: 10 Toes to bar 10...
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WOD 8/24/2016

Intermediate Strength:      **Deadlift 1RM if not yet completed** Floor Press                                                   4 sets x 8 reps Muscular Endurance:                                Three Rounds: Dumbbell or barbell row x 6-8 Rest 45 sec Single leg hip bridge x 8-10...
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WOD 8/23/16

Intermediate Strength: Deadlift                                                         1 RM ME / Metcon:                                              Every 5 min for 25 Min (5x) 12 Back squats @ 65% Complete squats in 2 sets 400 Meter run Mobility: Banded deep squat against wall...
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