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a)Skill
Pull Ups b)WOD 400M Run 20 OH DB Lunge Right Arm (50/35) 500M Row 20 OH DB Lunge Left Arm 20/16 Cals Bike 2 Rounds for Time
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a)Strength
Running Clock EMOM 5 Minutes 40 Yard Shuttle Sprint Rest 3 Minutes 12 Minutes to Establish 2 Rep Max Hang Clean Rest 3 Minutes AMRAP 5 Minutes 1 Rope Climb 10 Burpees Rest 2 Minutes 30 Hollow Rocks a)Strength
Power Snatch b)WOD AMRAP 15 Minutes 5 Deadlifts (315/275) 20 Wall Balls (20/14) a)Skill Pull Ups b)WOD Coffland Hang from a pull up bar for 6 minuted every break: 800M Run 30 Push Ups a)Strength
Snatch b)WOD Min 1: 15/12 Cal Row Min 2: 15 Shoulder to OH (155/110) Min 3: 15 Burpees 4 Rounds a)Partner WOD
40 Squat Cleans (225/155) Rest 5 Minutes ”Follow the Leader 15-12-6 Deadlifts (275/185) 15-15-15 HSPU Rest 2 Minutes 800M Run Relay Style a)Strength
back squat b)WOD AMRAP 9 Min 30 Wall Balls (20/14) 30 Double Unders Rest 1 Minute AMRAP 1 Minute Double Unders. |
AuthorBackyard Staff CategoriesArchives
January 2019
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