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Rochester, NY 14606
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WOD 8/15/18

  Today we are completing the workouts from the upcoming summer smack-down competition. There are difficulty recommendations for intermediate and beginners where applicable. Everything can be modified! Workout # 1 Part 1: Take 10 minutes to find a deadlift 3-rep max Part 2:...
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WOD 8/14/18

  Intermediate Strength: 4 Rounds – 6 Alternating high plank rows 6 Barbell curls 6 Natural hamstring curls Muscular Endurance: Every 90 seconds, for 12 minutes (2 sets each) of: Station 1 – Left leg Bulgarian split squat x 8-10 reps @ 31X1 Station 2 – Right leg Bulgarian...
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WOD 8/13/18

  Intermediate Strength: 5 Rounds – 4 Barbell squats (prioritize depth) Supinated pull-ups x AMAP – 1 (leave one in the tank) Muscular Endurance: Complete the following every 2 min for 5 rounds – 10 Kettlebell deadlifts 12 Push-ups 12 Plank up-downs (6 / side) 12...
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WOD 8/10/18

  Intermediate Strength: Three sets of: Barbell glute bridges x 8 reps @ 20X1 (go heavy) Dumbbell death march x 20 reps Supinated pullups x max Reps @ 1111 Rest 3 minutes Chipper #1: 10 Forward – backward shuffles x 15 ft each 10 Lateral shuffles x 15 ft each 50 Med...
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WOD 8/9/18

  Intermediate Strength: 4 Rounds – 8 Romanian deadlifts 8 Isometric floor presses / side 8 Pull-ups Metabolic Conditioning: Every 90 seconds, for 30 minutes (5 sets): Station 1 – 15 Box jump overs Station 2 – 15 Burpees Station 3 – 200 Meter run Station 4 – 10 Single-arm...
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WOD 8/8/18

    Intermediate Strength: Every 75 sec for 6 Rounds – 4 Hang power snatches Muscular Endurance: Every minute on the minute for 12 minutes – Odds: 5 Thrusters Evens: 6 Sumo deadlifts Metabolic Conditioning: 4 Min AMRAP – 10 Flutter kicks 10 Russian twists 6 Min AMRAP –...
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WOD 8/7/18

  Intermediate Strength: 4 Rounds – 4 Squats 5 Supinated rows 6 Pull-ups Muscular Endurance: 4 Rounds – Wall sit x 20 sec Superman hold x 12 sec Hip bridge x 20 sec Rest 60 sec 4 Rounds – Handstand x 12 sec Push-up hold x 10 Plank x 35 sec Rest 60 sec Metabolic Conditioning:...
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WOD 8/6/18

  Intermediate Strength: 4 Rounds – 5 Deadlifts Push-ups x AMAP – 3 *Do not bring your chest and arms to total exhaustion. Leave three push-ups in the tank. Muscular Endurance: 6 rounds – 6 Supinated pull-ups 6 Dips 4 Front rack lunges Metabolic Conditioning: 3 Rounds – 20...
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WOD 8/3/18

  Intermediate Strength: Every minute, on the minute, for 15 minutes (3 sets of each): Station 1 – 6 Front squats @ 32X1 Station 2 – 6 Kettlebell windmills (left) @ 4111 Station 3 – 6 Kettlebell windmills (right) @ 4111 Station 4 – Side plank (left) x 45 seconds Station 5 –...
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WOD 8/2/18

  Intermediate Clean warm-up: 2 Rounds: 5 Clean deadlifts 3 Strict high pulls 3 Hip drive high pulls 3 Robotic muscle cleans 3 Muscle cleans 3 Power cleans 5 Front squats Strength: Complete the following every 75 sec for 6 rounds – 5 Hang power cleans *Advanced complete...
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