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a)Skill
Bar Muscle Up b)Conditioning 100 Double Unders/300 Singles 50 Ab Mat Sit Ups 25 Power Snatches 3RFT L1 95/75 L2 75/55 L3 65/35
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a)Strength
Clean and Jerk EMOM 5 2x @90% b)Conditioning 50 Shoulder to Overhead *Every bar drop will result in a 100M Run* L1 115/95 L2 95/65 L3 65/45 a)Strength
Deadlift 8 reps @ 90% 8 Minutes b)Conditioning AMRAP 10 10 Front Squat 20 Bar Hop Burpees L1 155/125 L2 135/95 L3 95/65 *No Rack* a)Skill
Rope Climbs b)Conditioning EMOM20 Even: 10 Wall Balls Odd: 5 Cleans L1 155/115 L2 135/95 L3 115/65 a)Strength
12 Minutes to find 3RM, once failure is reached use remaining time to find 3RM Push Press. b)Conditioning 5 Bar Muscle Ups 15 Burpees 20 Hollow Rocks 4 RFT L2 C2Bx10 L3 Pul Ups x10 a)Strength
Power Snatch 40 reps @65% b)Conditioning 2-4-6-8-10... Progressive Ladder +2 every round Back Squat Box Jumps AMRAP 8 L1 225/185; 30/24 L2 185/135; 24/20 L3 135/95; 20/Step Up a)Skill
Hand Stand Push Up b)Conditioning 20 American Swings 15 Toes to Bar L1 70/53 L2 53/35 L3 35/20 a)Skill
Pistol b)Conditioning Partner WOD 800M Run 100 Deadlifts (L1 225/185; L2 185/135; L3 135/95) 100 Med Ball Cleans (L1 20/14; L2 14/10; L3 10/6) 100 Med Ball Sit Ups 800M Run a)Strength
Front Squat EMOM8 1 Front Squat @90% b)Conditioning FRAN 21-15-9 Thruster Pull Up L1 95/65 L2 75/45 L3 65/35 LIFT UP AUTISM
"LUKE" AMRAP 5 5 Power Cleans (155/105) 24 Double Unders 10 Pull Ups Scale options: Power Cleans- Dumbells or Med Ball Double Unders- Singles Pull Ups- Banded Pull Ups |
AuthorBackyard Staff CategoriesArchives
December 2018
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