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a)Skill
Kipping Pull Ups b)WOD 75 Double Unders Overhead Squats 3 Rounds for Time Level 1 115/85 Level 2 95/55 Level 3 Back Squat
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a)Skill
Hand Stand Push Ups b)WOD 50-40-30 Wall Balls Box Jump Overs Level 1 30/25 (24/20) Level 2 20/14 (20/20) Level 3 14/10 (20/20) a)Strength
Bear Complex b)WOD Partner WOD AMRAP 20 Minutes Bear Complex 1 Clean+1Front Squat+1 Push Press+1 Back Squat + 1 Push Press Partners alternate, 10 burpee penalty if bar is dropped during the complex Level 1 155/105 Level 2 135/75 Level 3 95/45 a)Strength
Power Snatch b)WOD AMRAP 8 Minutes 20 Kettlebell Swings 10 Pull Ups Level 1 53/35 Level 2 45/26 Level 3 26/10 a)Strength
Front Squat b)WOD 10 Deadlifts 20 Hand Release Push Ups 5 Rounds for Time Level 1 225/155 Level 2 185/105 Level 3 135/65 a)Skill
Rope Climbs b)Partner WOD 800M Farmers Carry 100 Pull Ups 800M Farmers Carry a)Strength
Split Jerk b)WOD AMRAP 9 Minutes Front Squat (135/95) Toes to Bar Reps ascend by one (ladder) each round. Level 2 115/95 Level 3 95/65 a)Skill
Double Unders b)WOD 10 Evil Wheels 10 Floor Press 20 Back Rack Lunges 5 Rounds for Time Level 1 135/95 Level 2 115/75 Level 3 95/65 a)Strength
Back Squat b)WOD 3 Power Snatch 15 Air Squats Level 1 135/95 Level 2 105/65 Level 3 75/55 a)WOD
10 Min Max Cal Row *Must switch every 20 strokes* Rest 2 Minutes AMRAP 4 Minutes Hang Cleans (135/95) *Must switch every 5 reps* Level 2 105/65 Level 3 75/35 Rest 1 Minute AMRAP 4 Minutes Wall Balls (20/14) *Must switch every 10 reps* Level 2 20 *9ft*/10 Level 3 14/6 Rest 1 Minute AMRAP 4 Minutes GHD Sit Ups Level 2 and 3 Ab Mat Sit Ups Rest 1 Minute AMRAP 4 Minutes Power Clean (135/95) Level 2 105/65 Level 3 75/35 |
AuthorBackyard Staff CategoriesArchives
December 2018
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