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a)Skill
Rope Climbs b)WOD 500M Row 50 Ab Mat Sit Ups 50 Double Unders 400M Row 40 Ab Mat Sit Ups 40 Double Unders 300M Row 30 Ab Mat Sit Ups 30 Double Unders 200M Row 20 Ab Mat Sit Ups 20 Double Unders 100M Row 10 Ab Mat Sit Ups 10 Double Unders a)Strength
Strict Press b)WOD 21-15-9 Power Snatch (95/65) 42-30-18 Wall Balls (20/14) a)Strength
Clean b)WOD 15 Power Clean (135/95) 15 Bar Hop Burpees 3 Rounds for Time a)Strength
Back Squat b)WOD AMRAP 10 Minutes 2-4-6-8-10... DB Snatch (50/35) 1-2-3-4-5-6-7-8-9-10... Box Jump Over (24/20) *Ladder: +2 Reps on DB Snatch, +1 Reps on Box Jump every round. a)WOD
"JORGE" 30 GHD 15 Squat Cleans (155/110) 24 GHD 12 Squat Cleans 18 GHD 9 Squat Cleans 12 GHD 6 Squat Cleans 6 GHD 3 Squat Cleans a)Strength
Back Squat b)WOD AMRAP 12 Minutes 10 Overhead Squats (115/80) 15 Box Jumps (24/20) 10 Push Press (115/80) a)Strength
Handstand Push Ups b)WOD 400M Run 20 Kettlebell Swings (53/35) 20 Wall Balls (20/14) 4 Rounds for Time a)Strength
Deadlift b)WOD 1 Minute per station Station 1: 12 Back Rack Lunges (135/95) Station 2: 15/12 Cal Row Station 3: 15 Burpees 5 Rounds a)WOD
Running Clock 100 Double Unders 10 Clean and Jerks (135/95) 100 Double Unders 10 Clean and Jerks (185/130) 100 Double Unders 10 Clean and Jerks (205/145) Rest 5 Minutes 15/12 Assault Bike Cals 15 HSPU 3 Rounds for Time Rest 3 Minutes 10 Hollow Rocks 10 Superman 3 Rounds for Time |
AuthorBackyard Staff CategoriesArchives
December 2018
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