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a)Skill
Hand Stand Push Ups b)WOD 4 Minute Tabata Front Squats (135/95) Rest 1 Minute 4 Minute Tabata Push Press Rest 1 Minute 4 Minute Tabata Overhead Squat Rest 1 Minute 4 Minute Tabata Behind the Neck Push Press Level 2 95/65 Level 3 65/35
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a)Skill
Gymnastics b)WOD EMOM 20 Minutes Even: 10 GHD Sit Ups Odd: 15 Air Squats Level 2 V-Up Level 3 Ab Mat Sit Up , a)Partner WOD
Buy In: 1 Mile Run 50 Box Jumps (24/20) 50 Jumping Pull Ups 50 Kettlebell Swings (53/35) 50 Knees to Elbow 50 Push Press (45/35) 50 Back Extensions 50 Wall Ball Shots (20/14) 50 Burpees 50 Double Unders Buy Out: 1500M Row *1 Partner works, the other will rest. Only exception is the run, both run together* a)Strength
Deadlift b)WOD 21-15-9 Hang Clean (135/95) Pull Ups For Time - 12 Minute Cap Level 2 (115/75) Level 3 (75/45) a)Strength
Power Snatch b)WOD 40 Hand Release Push Ups 20 Back Squats (205/135) 10 Man Makers (50/35) 10 Minute Cap a)WOD
10 Pull Ups 10 Calorie Row 10 Push Press 10 Sit Ups 10 Rounds AM Session:
CrossFit Open workout 17.4 55 Deadlifts (225/155) 55 Wall Balls (20/14) 55 Calorie Row 55 Hand Stand Push Ups PM Session: CrossFit Open workout 17.5 a)Skill
Rope Climbs b)WOD 12 Single Arm Dumbell Snatch 12 Waiter Carry Walking Lunge (Right) 12 Waiter Carry Walking Lunge (Left) 12 GHD Sit Ups AMRAP 12 Minutes a)Team WOD
2 Members of the team: 100M Run 5 Burpees 10 Kettlebell Swings 5 Pull Ups AMRAP 7 Minutes 2 Members of the team: 200M Row 5 Burpees 10 Goblet Squats 5 Hand Release Push Ups AMRAP 7 Minutes Rest 3 Minutes *Switch set of partners and repeat* a)Strength
Clean and Jerk b)WOD Grace 30 Clean and Jerks (135/95) Level 2 115/80 Level 3 75/45 For Time |
AuthorBackyard Staff CategoriesArchives
December 2018
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