485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/14/18

  Intermediate Strength: Every 90 seconds for 5 rounds – 4 Power clean + front squats Advanced complete squat cleans Metabolic Conditioning: In teams of two, complete as many rounds as possible in 20 min of the following with one partner working at a time alternating work...
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WOD 12/13/18

  Intermediate Strength: 5 Rounds – 4 Deadlifts @ 65% 6 Supinated inverted rows Muscular Endurance: EMOM for 12 minutes – 5 High plank rows / side Farmer carry x 180 ft 10 Hollow body rocks Metabolic Conditioning: Complete 4 rounds of the following working for 40 seconds at...
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WOD 12/12/18

  Intermediate Strength: 4 Rounds – 8 Barbell squats 8 Floor presses Muscular Endurance: 4 Rounds – Handstand x 20 sec Pull-up hold x 12 sec Superman hold x 15 sec Side plank x 25 sec / side Metabolic Conditioning: 5 Rounds – 10 Pull-ups 10 Tall box jumps 16 One arm snatches...
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WOD 12/11/18

  Intermediate Strength: EMOM for 16 minutes (4 rounds) – 6 Good mornings 6 Strict presses 8 Supine med ball leg curls 8 Dips Metabolic Conditioning: 5 Min AMRAP – 9 Thrusters 9 Burpees Rest x 2:30 5 Min AMRAP – 7 Thrusters 7 Burpees Rest x 2:30 5 Min AMRAP – 5 Thrusters 5...
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WOD 12/10/18

  Intermediate Strength: 4 Rounds – 10 Pull-ups 6 Front rack lunges / side Muscular Endurance: EMOM for 8 minutes – 6 One arm rows (left) 8 Push-ups 6 One arm rows (right)   Metabolic Conditioning: 5 Rounds – 20 Russian kettlebell swings 30 Sit-ups 120 Jump ropes...
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WOD 12/7/18

  Intermediate Strength: Complete the following every 2 minutes for 5 rounds (10 minutes) – 2 Back squats @ 80% Muscular Endurance: In teams of 2 complete 4 rounds of the following – Reverse lunge to chest throw x 10 (5 / side) Squat jump to hold and pass x 8 Back to back...
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WOD 12/6/18

  Intermediate Strength: 4 Rounds – 6 Barbell glute bridges 6 Dips 6 Supinated pull-ups Metabolic Conditioning: Complete 3 rounds of the following, working for 45 seconds at each station with 15 sec rest between stations. Station 1: Kettlebell deadlifts Station 2: Inchworm...
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WOD 12/5/18

  Intermediate Strength: Every 75 seconds for 6 Rounds – Minutes 1 & 2: 6 One arm snatches / side Minutes 3 & 4: 5 One arm snatches / side Minutes 5 & 6: 4 One arm snatches / side Muscular Endurance: Complete as many rounds and reps as possible in 12 minutes of:...
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WOD 12/4/18

  Intermediate Strength: 5 Rounds – 6 Back squats 6 One arm rows / side Muscular Endurance: 4 Rounds – Wall sit x 30 sec Weighted hip bridge hold x 20 sec T plank x 25 sec / side 4 Rounds – Pull-up hold x 12 sec Handstand x 20 sec Metabolic Conditioning: 5 Rounds – 12 Burpee...
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WOD 12/3/18

  Intermediate Strength: 5 Rounds – 4 Deadlifts @ 70% 4 Floor presses @ 75% Muscular Endurance: 4 Rounds – 8 Chops / side (heavy) 8 Barbell sit-ups with feet anchored Suitcase carry x 90 ft / side Metabolic Conditioning: 6 Rounds – 8 Power cleans 8 Front squats 8 Lateral...
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