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a)Strength/Skill
Bar Muscle Ups b)WOD 400M Run 25 Kettlebell Swings (53/35) 15 Back Extensions 3 Rounds for time Level 2 45/26 Level 3 26/18
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a)Strength
Snatch Complex 1 Hang Snatch + 1 Full Snatch b)WOD 15 Wall Balls (20/14) 30 Double Unders AMRAP 9 Minutes a)WOD
0:00-5:00 minutes Row 500 Meters AMRAP Power Cleans (225/155) remaining time Rest 3 Minutes 8:00-13:00 25 Calories Assault Bike AMRAP Push Jerks (225/155) remaining time Rest 3 Minutes 16:00-21:00 Run 400 Meters AMRAP Front Squat (225/155) remaining time Level 2 185/125 Level 3 135/85 a)Strength
Back Squat b)WOD EMOM 10 Minutes 5 Push Press (155/105) 7 Burpees Level 2 115/85 Level 3 75/55 a)Strength
Push Press b)WOD 10 Deadlifts (315/225) 10 Bar Hop Burpees 3 Rounds for Time Level 2 245/175 Level 3 185/135 a)Strength
Hand Stand Push Ups b)WOD 400M Run 40 Double Unders 20 Dumbell Lunges (50/35) AMRAP 20 Minutes a)WOD
1 Minute Max Cal Row 1 Minute Max Assault Bike Calories 1 Minute Max reps alteranate arm Dumbell Snatch (50/35) 1 Minute Max GHD/Ab Mat Sit Ups Rest 1 Minute 2 Minutes Max Cal Row 2 Minutes Max Assault Bike Calories 2 Minute Max reps alternate arm Dumbell Snatch 2 Minutes Max reps GHD/Ab Mat Sit Ups Rest 1 Minute 3 Minutes Max Cal Row 3 Minutes Max Assault Bike 3 Minutes Max reps alternate arm Dumbell Snatch 3 Minutes Max reps GHD/Ab Mat Sit Ups Score: Total Reps a)Strength
Front Squat b)WOD AMRAP 9 Minutes 3 Power Cleans (225/155) 9 Wall Balls (20/14) Level 2 185/125 Level 3 135/85 |
AuthorBackyard Staff CategoriesArchives
January 2019
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