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a)Strength
Deadlift b)WOD 20 Front Rack Lunges (95/65) 30 Wall Balls (20/14) 3 Rounds for Time
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a)WOD
"TOMMY MAC" 12 Burpees 12 Thrusters 12 Burpees 12 Power Snatches 12 Burpees 12 Push Jerks 12 Burpees 12 Hang Squat Cleans 12 Burpees 12 Overhead Squats 2 Rounds for Time a)Strength
Death by Strict Press b)WOD Minute 1- 2 Rope Climbs Minute 2- 20 Kettlebell Swings (53/35) Minute 3- 15/12 Cals Bike Minute 4- 15 Sumo High Pulls (95/65) 4 Rounds a)Skill
Pull Ups b)WOD 400M Run 20 Med Ball Cleans (20/14) 20/15 Cal Row 4 Rounds for Time a)WOD
200M Run 15 Thrusters (95/65) 200M Run 12 Thrusters (115/80) 200M Run 9 Thrusters (135/95) 200M Run 6 Thrusters (185/130) 200M Run 3 Thrusters (205/145) Rest 5 Minutes 10 Pull Ups 15 Dedlifts (225/155) 10 Pull Ups 12 Deadlifts (275/195) 10 Pull Ups 9 Deadlifts (315/220) 10 Pull Ups 6 Deadlifts (365/255) 10 Pull Ups 3 Deadlifts (405/285) Rest 5 Minutes Accumulate 4 Minutes Hollow Hold a)Strength
Back Squat b)WOD 100 Double Unders 25 Power Cleans (95/65) 20 Toes to Bar 3 Rounds for Time a)Partner WOD
9 Hang Squat Cleans (115/80) 12 Push Press (115/80) 6 Rounds for Time Rest 2 Minutes *Partner alternating rounds* 6 Hang Squat Cleans (135/95) 9 Push Press 6 Rounds for Time Rest 2 Minutes *Partners alternating rounds* AMRAP 4 Minutes Cluster (185/130) *Partners alternating reps, you go- I go* a)WOD
The Seven 7 Hand Stand Push Ups 7 Thrusters (135/95) 7 Knees to Elbow 7 Deadlifts (245/170) 7 Burpees 7 Kettlebell Swings (70/53) 7 Pull Ups 7 Rounds for Time |
AuthorBackyard Staff CategoriesArchives
January 2019
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Backyard CrossFit
716 S. Vail Avenue Montebello, Ca 90640 email: staff@backyardcrossfit.com |
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