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Rochester, NY 14606
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WOD 2/21/18

  Intermediate Strength: One arm snatch – 4 x 8 / side Muscular endurance: 4 Rounds – Pull-up hold x 12 sec Handstand x 25 sec Wall plank x 30 sec Metabolic conditioning: 12 Min AMRAP with a partner – 3 Pop up squat crunches 3 Body roll burpees 3 Push-up pike rolls 3...
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WOD 2/20/18

  Intermediate Strength: Floor press – 4 x 10 @ 50% Muscular endurance: 4 Rounds – 8 Pull-ups 6 Natural hamstring curls Metabolic conditioning: 8 Rounds – 5 Lateral lunge thrusters 7 Box jumps 10 Situps Beginner Strength: Floor press – 4 x 10 @ 50% Muscular endurance:...
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WOD 2/19/18

  Intermediate Strength: Kettlebell lunge – 4 x 8 / side @ 30% Muscular endurance: 3 Rounds – 10 Supinated rows 10 Deadlifts Metabolic conditioning: 6 Min AMRAP – 8 Med ball Russian twists 15 Med ball slams Rest 3 minutes, then: 6 Min AMRAP – 10 Battle rope slams...
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WOD 2/16/18

  Intermediate Strength: Hang squat clean – 5 x 5 Muscular endurance: 4 Rounds – Pull-up hold x 12 sec Handstand x 30 sec Wall sit x 30 sec Core: 3 Rounds – 12 Resistance band inverted sit-up 8 Resistance band twists / side Metabolic conditioning: 14 Rounds – Sprint x 15 sec...
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WOD 2/15/18

  Intermediate Strength: 4 Rounds – 8 Strict press @ 45% 8 Barbell rows @ 45% Muscular endurance: 14 Turkish get ups Metabolic conditioning: Complete the following for time – 40 Russian Kettlebell Swings (heavy) 20 Burpees 30 Russian Kettlebell Swings 15 Burpees 20 Russian...
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WOD 2/14/18

  Intermediate Strength: Front squat – 4 x 8 @ 40 – 50% Muscular endurance: 4 Rounds – 6 Supine leg curls Farmer carry x 120 ft Side plank x 25 sec / side Metabolic conditioning: 12 Min AMRAP – 5 Pull-ups 8 Box jumps 10 Wall balls Beginner Strength: Goblet squat – 4 x 8...
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WOD 2/13/18

  Intermediate Strength: Hang squat clean – 5 x 5 Core: 4 Rounds – 6 Barbell rollouts 8 Good mornings Metabolic conditioning: Tabata – Renegade rows American kettlebell swings (overhead) Mountain climbers Sprints Beginner Strength: Hang muscle clean – 5 x 5 Core: 4 Rounds –...
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WOD 2/12/18

  Intermediate Strength: Weighted push-up – 5 x 6 Benchmark Workout: Fran 21 – 15 – 9 Thrusters Pullups Core: 3 Rounds – Plank up-downs x 20 sec Rest 15 sec Knee to elbow from high plank x 20 sec Rest 15 sec Plank to downward dog x 20 sec Rest 15 sec Plank to T x 20 sec Rest...
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WOD – 2/9/18

  Intermediate Strength: Sumo deadlift – 3 x 15 @25 – 30% * Go light Skill: Spend 5 min working on double unders Muscular Endurance: 3 Rounds – Pull-up hold to bar hang x 40 sec Handstand practice x 30 sec Hanging L-hold x 3 reps of 8 sec each Metabolic Conditioning: 6...
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WOD – 2/8/18

  Intermediate Strength & Skill: Spend 25 minutes working on clean technique Metabolic Conditioning: 3 Rounds, 1 minute at each station – Push press Lateral box overs Windshield wipers Kettlebell swings Squats * The goal is to accumulate as many reps as possible...
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