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a)Strength
Front Squat b)WOD 12.5 AMRAP 7 Minutes 3 Thrusters (100/65) 3 Chest to Bar Pull Ups 6 Thrusters 6 Chest to Bar Pull Ups 9 Thrusters 9 Chest to Bar Pull Ups 12 Thrusters 12 Chest to Bar Pull Ups +3 Reps every round until time expires Level 2 85/55 Level 3 65/35 a)Skill
Bar Muscle Up b)WOD 27-21-15-9 Thruster (95/65) Bar Hop Burpees Level 2 75/55 Level 3 45/35 a)Strength
Back Squat b)WOD 20 Push Press (75/55) 20/18 Calorie Row 20 Wall Balls (20/14) 20 Sumo High Pulls (75/55) 3 Rounds for Time 3 Minute Rest after each round a)Skill
Hand Stand Push Ups b)WOD Station 1: 10/8 Calorie Row Station 2: 25 Ab Mat Sit Ups Station 3: 200M Run EMOM 30 Minutes a)Strength
Power Clean b)Strength 1 Cluster (135/85) 2 Push Jerks 3 Front Squats 20 Reps for Time Level 2 95/55 Level 3 65/35 a)Partner WOD
100 Overhead Squats (95/65) 100 Box Jump Overs (20/20) 100 Toes to Bar 100 Burpees 100 Kettlebell Swings (53/35) Level 2 65/35 Level 3 Back Squat a)Strength
Deadlift b)WOD Open Workout 11.1 AMRAP 10 Minutes 30 Double Unders 15 Power Snatches (75/55) Level 2 65/45 Level 3 45/35 a)Strength
Make up or Push/Split Jerk b)WOD Minute 1: 1 Rope Climb Minute 2: 15 GHD Sit Ups Minute 3: 20 Lunges 3 Rounds/9 Minutes Level 2 and 3: Sub GHD for ab mat sit ups a)Skill/Strength
Pull Ups b)WOD ANGIE 100 Pull Ups 100 Push Ups 100 Squats 100 Sit Ups For Time |
AuthorBackyard Staff CategoriesArchives
January 2019
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