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a)Strength
Death by Strict Press b)WOD Level 1 AMRAP 3 Minutes 3 Thrusters (135/105) 6 Box Jumps (30/24) Repeat Level 2 AMRAP 3 Minutes 3 Thrusters (115/85) 6 Box Jumps (24/20) Repeat Level 3 AMRAP 3 Minutes 3 Thrusters (95/65) 6 Box Jumps (20/20) Repeat
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a)Skill
Double Unders b)WOD Level 1 3 Deadlifts (315/275) 6 Chest to Bar Pull Ups 9 GHD Sit Ups 5 Rounds for Time Level 2 3 Deadlifts (275/225) 6 Pull Ups 9 GHD Sit Ups 5 Rounds for Time Level 3 3 Deadlifts (225/185) 6 Pull Ups or Band Assisted Pull Ups (No Kip) 9 Ab Mat Sit Ups 5 Rounds for Time a)Mobility
b)WOD ISABEL 30 Snatches for time Level 1 135/95 Level 2 95/65 Level 3 65/35 a)Skill
Pull Ups b)WOD 400M Run 75 Air Squats 3 Rounds for Time a)Strength
Power Cleans b)WOD 75 Shoulder to Overhead *100M Run every time the bar is put down* Partner Workout Level 1 115/95 Level 2 95/65 Level 3 65/35 (Training Bars) a)Strength
Back Squat b)WOD Level 1 Minute 1- 30 Kettlebell Swings (53/35) Minute 2- 20 Burpees Minute 3- 15 Toes to Bar Minute 4- Rest 4 Rounds for Time Level 2 Minute 1- 30 Kettlebell Swings (44/26) Minute 2- 20 Burpees Minute 3- 15 Leg Lifts Minute 4- Rest 4 Rounds for Time Level 3 Minute 1- 30 Kettlebell Swings (35/18) Minute 2- 20 Burpees Minute 3- 15 Knee Ups/Knees to Chest Minute 4- Rest 4 Rounds for Time a)Skill
Turkish Get Up b)WOD Level 1 5 Push Press (115/95) 5 Bar Hop Burpees AMRAP 10 Minutes Level 2 5 Push Press (95/75) 5 Bar Hop Burpees AMRAP 10 Minutes Level 3 5 Push Press (65/45) 5 Bar Hop Burpees AMRAP 10 Minutes a)Skill
Hollow Rocks Hollow Hold b)WOD Level 1 0:45 seconds on/0:15 seconds off Max Box Jump Overs (24/20) 0:45 seconds on/0:15 seconds off Ring Dips 0:45 seconds on/0:15 seconds off Sumo Deadlift High Pull (95/65) 0:45 seconds on/0:15 seconds off Plank Hold Level 2 0:45 seconds on/0:15 seconds off Max Box Jump Overs (20/20) 0:45 seconds on/0:15 seconds off Ring Dips/Band Assisted 0:45 seconds on/0:15 seconds off Sumo Deadlift High Pull (75/45) 0:45 seconds on/0:15 seconds off Plank Hold Level 3 0:45 seconds on/0:15 seconds off Max Box Jump Overs (20/20) 0:45 seconds on/0:15 seconds off Ring Dips/Box Assisted 0:45 seconds on/0:15 seconds off Sumo Deadlift High Pull (65/35) 0:45 seconds on/0:15 seconds off Plank Hold a)Strength
Front Squat b)WOD Level 1 10 Deadlifts (225/185) 20 Hand Release Push Ups 5 Rounds for Time Level 2 10 Deadlifts (185/135) 20 Hand Release Push Ups 5 Rounds for Time Level 3 10 Deadlifts (135/105) 20 Hand Release Push Ups 5 Rounds for Time a)WOD
*Partner Workout* *Run must be completed together, both partners must be present before picking up the barbell, only one partner works at a time, reps can be split/distributed in any way, one barbell per team* Level 1 800M Run 40 Power Snatches (95/65) 40 Overhead Squats 40 Push Press 800M Run Level 2 800M Run 40 Power Snatches (75/45) 40 Overhead Squats 40 Push Press 800M Run Level 3 800M Run 40 Power Snatches (65/35) 40 Overhead Squats 40 Push Press 800M Run |
AuthorBackyard Staff CategoriesArchives
December 2018
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