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a)Partner WOD
Relay Style 800M Run then... 10 Rounds 10 Box Jump Overs (24/20) *Alternate rounds/5 Rounds each* 400M Run then... 10 Rounds 10 Back Squats (185/130) *Alternate rounds/5 Rounds each* 200M Run then... 10 Rounds 10 Sumo Deadlift High Pull (135/95) *alternate rounds/5 rounds each* 100M Sprint For time a)Strength
Shankle Complex b)WOD Strength Track EMOM 12 Minutes Even:10 Power Clean (135/95) Odd: 20 Wall Balls (20/14) Scale: Power Clean @50% of 1RM Open Track EMOM 12 Minutes Even: 10 Power Cleans (205/155) Odd: 20 Wall Balls (20/14) Scale: Power Clean @70% of 1RM a)Strength
Overhead Squat b)WOD 400M Run 20 Burpee Box Jumps 10 Toes to Bar 4 Rounds for Time a)Partner WOD
"Follow the Leader" 21-15-9 Thruster (95/65) Assault Bike Calories then... 15-12-9 Thruster (115/75) Assault Bike Calories then... 9-6-3 Thruster (135/95) Assault Bike Calories a)Strength
Back Squat b)WOD Strength Track 100 Double Unders 50 Push Ups 25 Deadlifts (275/185) AMRAP 12 Minutes Open Track: 100 Double Unders 50 Push Ups 10 Deadlifts (275/185) AMRAP 12 Minutes a)Strength
Snatch Pull+Snatch a)Open Power Snatch b)WOD 3 Minute Window 100M Sprint AMRAP Pull Ups with remaining time. 3 Minute Window 100M Sprint AMRAP DB Snatch (53/35) with remaining time 3 Minute Window 100M Sprint AMRAP Push Press (115/80) with remaining time a)Strength
Thruster b)WOD AMRAP 5 Minutes 3 Burpees 6 Pull Ups 3 Thrusters Rest 2 Minutes Repeat AMRAP 4 Minutes |
AuthorBackyard Staff CategoriesArchives
January 2019
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