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a)Strength
Big Clean Complex High Hang Squat Clean Hang Squat Clean Full Squat Clean + Push Press High Hang Squat Clean Hang Squat Clean Full Squat Clean + Push Jerk High Hang Squat Clean Hang Squat Clean Full Squat Clean + Split Jerk To complete the complex all 12 reps must be done unbroken Find a heavy single for the day
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a)Strength
Push Press b)WOD EMOM 10 Minutes Even: 5 Deadlifts (275/195) Odd: 15 Box Jumps (24/20) Level 2 225/155 Level 3 185/115 a)Strength
Muscle Up b)WOD 30 Overhead Squats (95/65) 100 Double Unders 3 Rounds for Time Level 2 65/35 Level 3 45/35 a)Strength
Push Jerk b)WOD 60 Push Ups 40 Pull Ups 20 Thrusters (155/105) Level 2 (115/105) Level 3 (75/45) a)Skill
Double Unders b)WOD AMRAP 15 Minutes 7 Bar Muscle Up 10 Hang Cleans (115/80) 50 Air Squats Level 2 95/65 Level 3 65/35 a)WOD
AMRAP 4 Minutes 8 Box Jumps (24/20) 8 Hand Release Push Ups Rest 2 Minutes AMRAP 4 Minutes 8 Toes to Bar 8 Weighted Step Ups (53/35 KB) Rest 2 Minutes AMRAP 4 Minutes 8 Calorie Row 8 Wall Balls (20/14) Rest 2 Minutes AMRAP 4 Minutes 8 Calories Assault Bike 8 Med Ball Cleans (30/25) Level 2 Box (20/20) Step Up (45/26) Clean (25/20) Level 3 Box (20/20) Step Up (35/18) Clean (20/14) a)Strength
Barbell Complex High Hang Snatch+Hang Snatch+Snatch Build to a heavy single b)WOD EMOM 9 Minutes 10 KB Swings (53/35) 5 Burpees Level 2 45/26 Level 3 26/18 a)Strength
Deadlift b)WOD 25 Back Squats (225/155) 1 Mile Run 25 Back Squats Level 2 185/135 Level 3 135/95 a)Skill
Ring Muscle Up b)WOD AMRAP 15 Minutes 10 Floor Press (135/95) 20 Deadlift (135/95) 30 Box Jumps (24/20) L2 95/65 L3 65/35 |
AuthorBackyard Staff CategoriesArchives
January 2019
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