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A) Strength OFF Note: Work on a skill movement! Practice! Practice! Practice! B) Conditioning Buy In: 1 Lap 4 Rounds 250M Row 25 Double Unders Buy Out: 1 Lap
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A) Strength
Push Jerk B) Conditioning 20 Minute EMOM Odd: 5 Push Jerks +10 Sit Ups Even: 2 Overhead Squats + 3 Toes to Bar A) Strength
Deadlift B) Conditioning 1 Deadlift (225/185) 1 Round of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats) 2 Deadlifts 1 Round of Cindy 3 Deadlifts 1 Round of Cindy 4 Deadlifts 1 Round of Cindy... 15 Minute AMRAP +1 Deadlift each round! A) Strength
Thruster B)Conditioning "Kelley" 5 Rounds for time 400M Run 30 Box Jumps (24/20) 30 Wall Ball Shots (20/10) A) Strength
Clean B) Conditioning 1. 10 Medicine Ball Cleans 5 Hand Stand Push Ups 10 Rounds for time 2. 400M Run 20 Calorie Row 3 Rounds A) Strength
Overhead Squat B) Conditioning 3 Overhead Squats (95/65) 6 Toes to Bar 9 HR Push Ups 12 Wall Balls (20/10) 15 Minute AMRAP A) Strength
Rest Day/OFF B) Conditioning 50 Box Jumps (24/20) 40 KB Swings (55/35) 30 Burpees 20 Sumo High Pull (95/65) 10 Man Makers A) Strength
Clean B) Conditioning EMOM 25 Minutes 1st 10 Minutes: 3 Power Cleans 2nd 10 Minutes: 2 Front Squats Last 5 Minutes: 1 Thruster 
A) Strength
Bench Press B) Conditioning 7 Bench Press (135/95) 14 Sit Ups 21 Double Unders 7 Rounds for Time A) Strength
Back Squat B) Conditioning 21 Deadlift (185/135) 15 Pull Ups 9 Back Squat (185/135) 3 Rounds for time |
AuthorBackyard Staff CategoriesArchives
December 2018
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