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a)Strength
Front Squat b)WOD 5 Overhead Squats (135/95) 10 Hand Stand Push Ups 25 Double Unders 5 Rounds forTime Scale: 60% of 1RM
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a)Strength
Deadlift b)WOD AMRAP 12 Minutes 10 Power Snatch (95/65) 25 Wall Balls (20/14) a)Strength
Big Clean Complex High Hang Clean+Hang Clean+Clean+Push Press into... High Hang Clean+Hang Clean+Clean+Push Jerk into... High Hang Clean+Hang Clean+Clean+Split Jerk b)WOD EMOM 10 Minutes 5 Thrusters (95/65) + 10 Ab Mat Sit Ups Due to a special event the gym will be closed on Saturday.
We will be hosting re-do's on Sunday during Open Gym 10am-12pm. a)Skill
Rope Climbs b)WOD 400M Run 25 KB Swings (53/35) 25 Ab Mat Sit Ups 4 Rounds for Time a)Strength
Cleans b)WOD AMRAP 9 Minutes 10 Deadlifts (225/155) 20 Wall Balls (20/14) Scale: 60% of Deadlift 1RM a)Strength
Back Squat b)WOD 15 Box Jumps (24/20) 15 Pull Ups 10 Push Press (135/95) 3 Rounds for Time Strength Track
a)Strength Snatch High Pull+High Pull+Snatch b)WOD AMRAP 9 Minutes 10 Front Squats (135/95) 25 Double Unders Open Track: a)Strength 2 Power Snatch+ Overhead Squat b)WOD AMRAP 9 Minutes 5 Front Squats (185/135) 25 Double Unders a)Strength
6x100yd Sprints b)WOD Helen 400M Run 21 KB Swings (53/35) 12 Pull Ups 3 Rounds for Time |
AuthorBackyard Staff CategoriesArchives
December 2018
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