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a)Strength
Back Squat b)WOD 25 Hand Release Push Ups 25 Wall Balls (30/25) 4 Rounds for Time Level 2 20/14 Level 3 20/10
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a)Skill
Pull Ups b)WOD 2 Minutes Max Rope Climb 2 Minutes Max Deadlifts (275/185) 2 Minutes Max Box Jumps (24/20) 2 Minutes Rest 2 Rounds Level 2 225/155 Level 3 155/105 a)Strength
Strict Press b)WOD 15 GHD Sit Ups 20 Kettlebell Swings (53/35) 5 Rounds for Time Level 2 45/26 Level 3 35/18 a)Partner WOD
Grace (135/95) Cindy Isabel Cindy 1 Mile Run *Partner A works on Grace while Partner B completes 3 Rounds of Cindy, only then can partners switch or move on to Isabel.* Grace 30 Clean and Jerks for Time Cindy "Round" 5 Pull Ups 10 Push Ups 15 Squats Isabel 30 Snatches for Time Level 2 95/65 Level 3 65/35 a)Strength
Front Squat b)WOD AMRAP 8 Minutes 75 Double Unders 10 Push Press (115/80) Level 2 95/65 Level 3 65/35 a)Strength
Snatch+High Hang Snatch+Hang Snatch b)WOD 10 Push Press (115/80) 20 Front Rack Lunges 30 Hand Release Push Ups AMRAP 12 Minutes Level 2 95/65 Level 3 65/35 a)Skill
Bar Muscle Up b)WOD 25 Back Squats (225/155) 800M Run 25 Front Squats (225/155) 800M Run 25 Deadlifts (225/155) 800M Run Level 2 185/115 (Rack Optional) Level 3 135/95 (w/Rack) a)Strength
Deadlift b)WOD Death by Wall Balls (20/14) 2 Rounds Death by Ab Mat Sit Ups 2 Rounds a)WOD
4 Minutes 400M Run Max Strict HSPU in remaning time Rest 4 Minutes AMRAP 4 Minutes 10 Box Jumps (24/20) 10 Pull Ups Rest 4 Minutes AMRAP 4 Minutes 5 Thrusters (95/65) 5 Burpees Rest 4 Minutes AMRAP 4 Minutes 30 Double Unders 10 Toes to Bar Level 2 75/55 Level 3 65/45 a)Strength
Overhead Squat b)WOD 6 Hang Snatch (115/80) 12 Air Squats AMRAP 9 Minutes Level 2 95/65 Level 3 65/35 |
AuthorBackyard Staff CategoriesArchives
October 2017
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