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A) Strength
Overhead Squat B) Conditioning EMOM 16 Minutes Odd: 3 OHS (135/95) Even: 3 Burpees and 3 Toes to Bar 4 Minute Break 4x250M Row 1 Lap (800M) after round 2 1 Lap (800M) after final round
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A) Strength
Push Press B) Conditioning 4 Push Press (95/65) 8 American KB Swing (45/26) 12 Single Arm DB Snatch (6/Arm) 1 Sled Push (135/115) 10 Rounds A) Strength
OFF B) Conditioning 1 Mile Run 100 Double Unders 75 Wall Ball Shots (20/10) 50 BTN Walking Lunge (135/95) 25 GHD Sit Ups 1 Rope Climb For Time A) Strength
Deadlift B) Conditioning 20 Minute AMRAP 5 Deadlift ( A) Strength
Clean B) Conditioning 8 Cleans - 7 Jerks - 6 Clean and Jerks 8 Push Ups - 7 Pull Ups - 6 GHD Sit Ups 6 Cleans - 5 Jerks - 4 Clean and Jerks 6 Push Ups - 5 Pull Ups - 4 GHD Sit Ups 4 Cleans - 3 Jerks - 2 Clean and Jerks 4 Push Ups - 3 Pull Ups - 2 GHD Sit Ups For Time A) Strength
Front Squat B) Conditioning Front Squat (185/135) 10 to 1 Hand Stand Push Ups 1 to 10 A) Strength
Hang Snatch B) Conditioning 30 Power Snatch (95/65) 1000M Row 100 Double Unders 1 Mile Run A) Strength
Open Gym B) Conditioning 6 Minutes Max Burpees 2 Minutes Rest 5 Minutes Max Double Unders 2 Minutes Rest 4 Minutes Max Wall Ball Shots (20/10) 2 Minutes Rest 3 Minutes Max Push Ups 2 Minutes Rest 2 Minute Rest 2 Minutes Max Box Jumps 2 Minutes Rest 1 Minute Max GHD Sit Ups A) Strength
Push Press B) Conditioning 7 Push Press 14 Lunges 1 Fire Hydrant Run (135/95) 7 Rounds for Time A) Strength
Back Squat B) Conditioning 20 Minutes EMOM Odd: 5 Back Squats (135/95) Even: 10 Toes to Bar |
AuthorBackyard Staff CategoriesArchives
December 2018
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