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Warm up Fun run W.O.D "Angie" 100 push ups 100 pull ups 100 sit ups 100 squats Strength Trainers choice 3x3x3x3 Cool down Stretch
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Warm up Overhead squat (PVC Pipe) 1 minute Crunches 1 minute Mountain Climbers 1 minute 1 lap W.O.D Front squat 3 Suit case sit up 4 Jumping knee tucks 5 EMOM 12 rounds Strength Over head squat 3x3x3x3x3 Cool down Warm up 2 minute jump rope 1 minute wall squat 1 min. Push up WOD "Helen" 21 American swings 12 pull ups 1lap 3 rounds Strength Push jerk 2x2x2x2x2x2x2x2x2 Warm up WOD Fun Run 10 HSPU 20 Pull Ups 30 hand Release Push ups 40 Box jumps 50 Air Squats 40 stiff leg DL 30 American swings 20 Thrusters 10 Cleans Fun run Warm up 2 minute Jump Rope 25 jumping Knee Tucks 25 ring Rows WOD Push Press Burpee pull up 12,9,6,3,6,9,12 Strength Behind the neck Press Skill Press Warm up 1 lap 40 squats 30 sit ups 20 push ups W.O.D Deadlift Wall walks 2 reps 4 mins AMRAP 4 reps 4 mins AMRAP 6 reps 4 mins AMRAP Skill Deadlift
Strength Deadlift 3x3x3x3x3x3 Cool down 1/2 warm up Warm up 100 jumping Jacks 30 lunge switch WOD Sumo high Pull Chin up 2-10-2 Strength 3x3x3x3x3x3 Wide Grip DL Skill Sumo high Pull Warm up 2 minute jump Rope 2 minute wall squats 1 minute sit ups W.O.D 8 Front Squats 16 Hand Release Push ups 24 stepper switch 1/2 lap 5 rounds Strength Front squat 2x2x2x1x1x1 Skill FS Warm up 2 laps W.O.D Push press Pull ups Overhead walking lunge Box Jumps 40 on 20 off AMRAP 4 rounds Strength Push Jerk 3x3x3x3 Skill Push press/Jerk |
AuthorBackyard Staff CategoriesArchives
January 2019
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