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Warm up 1 minute mountain climbers 1 minute jumping knee tucks 2 minute jump rope WOD Push jerk 10 Plate push up. 5 50 ft walking lunges 5 rounds Strength 5x5x5x5 Strength
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Warm up 2 laps WOD 18 rounds of clean 9 rounds of 2 rep Last 9 1 rep EMOM Strength Trainers choice Warm up 5 minute stepper push up warm up WOD Push press Jump squat 100m run 15 min AMRAP-2 Strength 3x3x3x3 Snatch Warm up 100 jumping jacks 1 minute air squats 1 minute sit ups WOD 15 Deadlift 20 Pullups 25 Box Jumps 5 rounds Strength Trainers choice Warm up 1 Minute step ups 1 minute Ring Rows 1 minute lunge switch 1 minute American swings WOD Bear Complex 5 rounds 1 rep Skill Bear Complex Strength Special treat!!! Warm up 100 jumping jacks 50 sit ups 20 step walking lunges WOD Back Squat. 10 Wall walks. 5 Burpee. 10 5 rounds!! Strength Box squat 5x4x3x2x2x2 Warm up Trainers choice WOD 8 bridge sprints Strength 12 rounds 2 reps Front squat Warm up Ladder drill Bear crawl W.O.D Burpee Pull up 5 American Swing 10 1 lap 5 rounds Strength Trainers choice Warm up Trainers choice WOD 100m run 11 push ups 11 sit ups 9 rounds Strength 11 rounds 1 rep Trainers choice Cool down Trainers choice Warm up 1 minute jumping jacks 1 minute superman 1 minute lunge switch WOD Hang clean Box jump 5 cleans 10 box jumps 6 rounds Strength Deadlift 6x4x4x4x4 Cool down |
AuthorBackyard Staff CategoriesArchives
December 2018
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