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a)Skill
Rope Climbs b)WOD AMRAP 12 Minutes 1 Round of Cindy (5 Pull Ups/10 Push Ups/15 Air Squats) 10 Thrusters 115/80
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a)Strength
Bench Press b)WOD Buy in: 400M Run 21-15-9 Deadlift 225/155 Box Jump 24/20 a)WOD
Open workout 12.2 AMRAP 10 Minutes 30 Snatches (75/55) 30 Snatches (135/75) 30 Snatches 165/100) Max Snatches 210/120 Rest 5 Minutes Open Workout 12.4/13.3 AMRAP 12 Minutes 150 Wall Balls 20/14 90 Double Unders 30 Muscle Ups Rest 3 Minutes Tabata: Kettlebell Swings 70/53 a)Strength
Clean Complex b)WOD AMRAP 10 Minutes 10 Power Clean 95/65 10 Push Press 95/65 10 Front Rack Lunge 95/65 Happy New Year Team Backyard
Enjoy the rest day with your friends and family! Regular schedule resumes tomorrow. a)Partner WOD
AMRAP 24 Minutes 20 Squat Cleans 185/135 18 Burpees 20 Clean and Jerks 185/135 19 Bar Hop Burpees 100 Double Unders 20 Power Snatches 135/95 18 Burpee Box Jumps 20 Overhead Squats 135/95 19 Burpee Box Jump Overs 100 Double Unders 20 Front Squats 115/80 18 Toes to Bar 20 Back Squats 115/80 19 Chest to Bar 165 Double Unders a)WOD
The Seven 7 Handstand Push Ups 7 Thrusters 135/95 7 Knees to Elbow 7 Deadlifts 245/165 7 Burpees 7 KB Swings 53/35 7 Pull Ups 7 Rounds for Time a)Strength
Shoulder Press b)WOD 25 DB Squats (50/35) 20/15 Cals Bike Rest 1 Minute 5 Rounds for Time a)WOD
AMRAP 7 Minutes 7 Sumo Deadlift High Pulls 115/80 7 Bar Hop Burpees Rest 5 Minutes AMRAP 10 Minutes 5 Deadlift 315/220 10 Box Jump Overs 24/20 20 Push Ups Rest 5 minutes 4 Minute Window 100M Farmers Carry (AHAP) Remaining Time (Double Unders) Score: Load+DU’s a)WOD
10 Clean and Jerks 135/95 10 Toes to Bar 10 Clean and Jerks 185/130 15 Toes to Bar 10 Clean and Jerks 205/145 For Time |
AuthorBackyard Staff CategoriesArchives
December 2018
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