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a)Strength
Power Clean b)WOD 6 Thrusters (95/65) 12 Box Jump Overs (24/20) Rest 1 Minute 3 Rounds Level 2 75/45 Level 3 65/35
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a)Strength
Clean and Jerk b)WOD 50 Double Unders 10 Thrusters (95/65) AMRAP 8 Minutes Level 2 (75/45) Level 3 (65/35) a)Strength/Skill
Turkish Get Up b)WOD 2 Minutes 100M Run Remaining time AMRAP Overhead Squats (135/95) Rest 2 Minutes 2 Minutes 100M Run Remaining time AMRAP Box Jumps (24/20) 2 Rounds Level 2 (95/65) Level 3 (65/35) a)Strength
Bar Muscle Up b)WOD 400M Run 25 Push Ups 25 GHD Sit Ups 4 Rounds for Time a)Partner WOD
40 Shoulder to Overhead (115/85) Cal Row (40/36) 40 Wall Balls (20/14) 40 Sumo High Pulls Rest 3 Minutes 3 Rounds for Time Level 2 (95/65) Level 3 (65/45) a)Strength
Hang Clean b)WOD AMRAP 9 Minutes Front Squat (135/95) Bar Hop Burpee Ladder: start at 1, add 1 rep every round. Level 2 115/85 Level 3 95/65 a)Strength
Push Press b)WOD 10 Toes to Bar 15 Deadlifts (225/155) 5 Rounds for Time Level 2 185/95 Level 3 135/75 a)Strength
Clean and Jerk b)WOD AMRAP 10 Minutes 10 Hang Cleans (135/95) 15 Air Squats Level 2 115/85 Level 3 95/65 a)Strength
Overhead Squat b)WOD 10 Back Squats (135/105) 10 Sumo Deadlift High Pulls (135/105) 5 Rounds for Time Level 2 95/65 Level 3 65/35 a)Strength/Skill
Hand Stand Push Ups b)WOD EMOM 20 Minutes Even: 40 Double Unders Odd: 10 Burpees |
AuthorBackyard Staff CategoriesArchives
December 2018
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