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A) Strength/Skill
1. Front Squat 2. Push Press *warm up to 1RM* B) Conditioning 1. 1 RM Front Squat 2. 1 RM Push Press
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A) Strength/Skill
1. Bar Muscle Up 2. Hollow Rock/Gymnastics Superman B) Conditioning 5 Bar Muscle Ups 20 Box Jump Overs (30/20) 30 Second L-Sit 3 Rounds A) Strength/Skill
E2MOM 10 Deadlift (275/185) *Not a typo, 10 reps every other minute* B) Conditioning AMRAP10 10 Wall Balls (20/14) 10 KB Swings (53/35) 5 Burpees A) Skill/Strength
Overhead Squat B) Conditioning 21-15-9 Overhead Squat (135/95) Toes to Bar A) Strength/Skill
1. Hang Power Clean 2. Push Jerk 3. Front Rack Lunge B) Conditioning 6 Hang Power Cleans (155/115) 5 Push Jerks 4 Front Rack Lunges 5 Rounds Memorial Day "Murp"
1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run *Partition the pull ups, push ups and air squats in a way to maximize efficiency* A)Strength
Clean B) Conditioning Partner WOD 20 Cleans (225/155) 20 Synchronized Burpees 16 Cleans 16 Synchronized Burpees 12 Cleans 12 Synchronized Burpees 8 Cleans 8 Synchronized Burpees 4 Cleans 4 Synchronized Burpees A)Strength
Snatch B)Conditioning Death by Chest to Bar Pull Ups Buy Out: 1 mile A) Skill
HSPU B) Conditioning 21 Back Squats (225/155) 12 Deficit HSPU (6') 15 Back Squats 9 Deficit HSPU 9 Back Squats 6 Deficit HSPU |
AuthorBackyard Staff CategoriesArchives
December 2018
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