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a)Skill
Bar Muscle Up b)WOD Partner Workout 3000M Row Every Switch 5 Burpees 10 Air Squats 15 Mountain Climbers *We didn't do it last week ;) *
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a)Strength
Push Press b)WOD 5 Back Squats 10 Pull Ups AMRAP 10 Minutes Level 1 185/125 Level 2 135/85 Level 3 95/65 a)Skill
Hand Stand Push Up b)WOD 7 Deadlift 7 Toes to Bar 7 Box Jumps 7 Rounds for time Level 1 275/205 Level 2 225/175 Level 3 185/125 a)WOD
Partner Workout 800M Run 40 Power Snatches 40 Overhead Squats 40 Push Press 800M Run Level 1 95/65 Level 2 75/45 Level 3 65/35 a)Strength
Front Squat b)WOD 21-15-9 Thrusters Bar Hop Burpees Level 1 95/65 Level 2 75/45 Level 3 65/35 a)Strength
Hang Cleans b)WOD Heavy Grace Level 1 185/135 Level 2 135/95 Level 3 and 4- Pick a weight or set of dumbells that will allow you to finish in less than 5 minutes. a)Skill
Rowing b)WOD Partner Workout 3000M Row Every time you switch, both must perform the following: 5 Burpees 10 Squat Jumps 15 Mountain Climbers a)Strength
Toes to Bar b)WOD 3 Minutes Calorie Row 3 Minutes Weighted Step Ups 3 Minutes Push Press Rest 3 Minutes 2 Minutes Calorie Row 2 Minutes Weighted Step Ups 2 Minutes Push Press Rest 2 Minutes 1 Minute Calorie Row 1 Minute Weighted Step Up 1 Minute Push Press Level 1 Barbell (135/95) KB (53/35) Level 2 Barbell (115/75) KB (35/26) Level 3 Barbell (95/45) KB (26/18) a)Strength
Back Squat b)WOD 10 Chest to Bar Pull Ups 20 Wall Balls 30 Kettlebell Swings 3 Rounds for Time Level 1 (53/35) Level 2 (45/26) Level 3 (35/18) a)Strength
Power Snatch b)WOD 20 Overhead Walking Lunges 10 Hand Stand Push Ups AMRAP 10 Minutes Level 1 (45/25) Level 2 (35/25) Level 3 (25/15) |
AuthorBackyard Staff CategoriesArchives
December 2018
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