485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/17/18

  Intermediate Strength: Complete the following every 75 seconds for 6 Rounds – Rounds 1 – 2: 8 Hang power cleans Rounds 3 – 4: 6 Hang power cleans Rounds 5 – 6: 4 Hang power cleans Muscular Endurance: 3 Rounds – Chair pose x 25 sec Hip bridge hold x 25 sec Plank x 35 sec...
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Pull-up Challenge 2018

Day One Overview Part 1 5 Rounds – 5 Resistance band lat pulldowns Rest x 60 seconds Record band used and bar height Part 2 3 Rounds – Bar hang x as long as possible Rest x 60 seconds Record time held   Day 1 Part 1: Resistance Band Lat Pulldowns Lat Pulldowns:...
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WOD 10/16/18

  Intermediate Strength: 5 Rounds – 5 Barbell squats 5 Pull-ups 5 One arm rows / side Metabolic Conditioning: Complete the following for time – 300 Jump ropes 40 Wall climbers 30 Box jumps 20 Push presses 300 Jump ropes 20 Push presses 30 Box jumps 40 Wall climbers 300 jump...
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WOD 10/15/18

  Intermediate Strength: 6 Rounds – 3 Deadlifts @ 75 % 4 Floor presses @ 65 – 70% Muscular Endurance: Every 3 minutes for 12 min, complete the following (4 rounds) – 8 Kettlebell step ups (4 / side) 10 Supinated pull-ups or ring rows 10 Hollow body rocks Metabolic...
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WOD 10/12/18

  Intermediate Strength: Every 75 seconds, for 6 rounds – Rounds 1 – 3: 5 One arm snatches / side Rounds 4 – 6: 4 One arm snatches / side Metabolic Conditioning: Complete 5 rounds for time of the following – 10 Goblet squats 14 Push presses 20 Battle rope slams...
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WOD 10/11/18

  Intermediate Strength: Every 90 seconds, for 18 minutes (4 sets) of – Station 1 – 5 Deadlifts @ 65 – 70% Station 2 – 8 One arm rows / side Station 3 – 12 Supinated inverted rows *Take your time and challenge yourself. Muscular Endurance: 4 Rounds – Pull-up hold x 10...
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WOD 10/10/18

  Intermediate Strength: Every minute, on the minute, for 15 minutes (3 sets of each) – Station 1 – 6 – 8 Left leg Bulgarian split squats @ 31X1 Station 2 – 6 – 8 Right leg Bulgarian split squats @ 31X1 Station 3 – 6 Kettlebell windmills (left) @ 4111 Station 4 – 6...
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WOD 10/9/18

    Intermediate Strength: Every 90 seconds, for 18 minutes (3 sets) of – Station 1 – 8 Romanian deadlifts @ 40X1 Station 2 – 8 Single arm overhead press @ 2111 (left arm) Station 3 – 8 Single arm overhead press @ 2111 (right arm) Station 4 – 8 Strict toes to bar or...
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WOD 10/8/18

  Intermediate Strength: 5 Rounds – 5 Barbell squats @ 65% 6 Pull-up negatives 7 Inchworm walkouts Muscular Endurance: Every 2 min 30 sec for 10 minutes (4 Rounds) – 12 Push-ups (6 triceps push-ups / 6 wide push-ups) 12 Walking goblet lunges (6 / side) 12 Dumbbell or...
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WOD 10/5/18

  Intermediate Benchmark: Fran – 21 – 15 – 9 Thrusters Pull-ups Muscular Endurance: 4 Rounds – Handstand x 20 sec Bar hang x 30 sec Chair pose x 20 sec Hollow body x 30 sec Metabolic Conditioning: 8 Min AMRAP – 12 Kettlebell deadlifts 60 Jump ropes Complete 4 rounds (2 of...
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