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a)Strength
Make Up b)WOD Minute 1: 1 Rope Climb Minute 2: 15 GHD Sit Ups Minute 3: 20 DB Lunges (45/25) 3 Rounds/9 Minutes
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a)Skill
Pull Ups b)WOD ANGIE 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats For Time a)Strength
Clean b)WOD 15 Back Squats (185/125) 200M Run 3 Rounds for Time L2 135/85 L3 95/65 a) Team WOD
Teams of 3 Buy in: 2500M Row 250 Push Press (115/75) 250 Box Jumps 250 Sumo High Pulls L2 95/55 L3 65/35 a)Strength
Power Snatch b)WOD 21-15-9 Thruster (115/85) Toes to Bar L2 95/65 L3 65/35 a)Strength
Front Squat b)WOD AMRAP 3 Minutes Buy In: 75 Double Unders 15 Deadlifts (185/105) 15 Bar Hop Burpees Rest 2 Minuetes AMRAP 3 Minutes Buy In: 75 Double Unders 10 Deadlifts (225/135) 10 Bar Hop Burpees Rest 2 Minutes AMRAP 3 Minutes Buy In: 75 Double Unders 5 Deadlifts 275/185 5 Bar Hop Burpees L2 M(135/185/225) F(85/125/175 L3 115/65 (Across all sets) a)Strength
Make Up b)WOD 75 Double Unders 50 Overhead Lunges (45/35) 25 Sumo High Pulls (95/65) 2 Rounds for Time L2 75/45 (SHP) 35/25 L3 65/35 (SHP) 25/10 a)Skill
Toes to Bar b)WOD 400M Run 20 GHD Sit Ups 10 Bar Muscle Ups 4 Rounds for Time a)Strength
Deadlift b)WOD 2-4-6-8-10... climbing ladder, +2 reps each round Front Squat (135/95) Hand Stand Push Ups L2 115/75 L3 95/55 a)Partner WOD
Teams of 2 10 Minute Calorie Row *Must switch every 10 Cals* Rest 2 Minutes AMRAP 4 Minutes Hang Snatch (135/95) *Must switch every 5 reps* Rest 1 Minute AMRAP 4 Minutes Wall Balls (20/14) *Must switch every 10 reps* Rest 1 Minute AMRAP 4 Minutes GHD Sit Ups *Must switch every 5 reps* L2 105/65 (Snatch) 20/10 (Wall Balls/9ft Target) L3 73/35 (Snatch) 10/6 (Wall Balls) |
AuthorBackyard Staff CategoriesArchives
December 2018
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