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Warm up 20 yard lunge Forward and reverse W.O.D 100m run 10 push ups 10m run 10 sit ups AMRAP 12 minutes Strength Trainers choice Cool down
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Warm up Trainers choice W.O.D Sumo high pull Chin ups leap frogs 3,6,9,12-- AMRAP 15 minutes Strength Shoulder shrug 5 sets of a 10 second hold Cool down Warm up 3 minute stepper 25 wall squats 10 ring push ups WOD Front Squat 10 Shoulder push ups 5 Front squat 15 Shoulder push ups 10 Front squat 20 Shoulder push ups 15 1 round Strength Deadlift 3x3x3x3x3 Cool down 1/2 the warm up Warm up 2 minute ladder drill 25 supermen 20 jumping knees to chest W.O.D Push press Bear Crawl Hand release Burpee 8 is the magic # Strength Hang clean 4x4x4x4x4 Cool Down 1/2 the warm up! Warm up Trainer's choice Wod Barbara 20 pull ups 30 push ups 40 sit ups 50 air squats 5 rounds- 3 minute rest in between rounds Cool down Trainers choice! Warm up 25 push ups 25 sit ups 25 wall squats WOD Sumo high pull. 15 Plate push up. 10 Double unders. 5 A.M.R.A.P 15 minutes Strength Over Head squat 4x4x4x4 Warm up 50 plate twists 100 yard walking lunge W.O.D 10 burpee box jumps 10 ring dips 5 rounds Strength Snatch 2x2x2x2x2x2 Cool Down 1/2 the warm up! Warm up 2 minute jump rope 10 toes to bar 25 superman W.O.D 1 lap 30 American swings 30 knees to chest 4 rounds Strength Back squat 5x5x5x5 Warm up 2 minute jump rope Agilities W.O.D 8 dead lifts 100m sprint 8 rounds Strength 5x5x5x5 Press Cool down 1 Minute jump rope |
AuthorBackyard Staff CategoriesArchives
April 2018
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