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Happy Halloween or Happy Game 6 of the World Series!!!
a)WOD AMRAP 31 Minutes 13 Power Snatch (135/95) 13 Box Jumps (24/20) 13 Hand Stand Push Ups 13 Goblet Squats (53/35) 13 Cal Bike 13 Ring Rows Level 2 BB (115/80) Box (20/20) KB (45/26) Level 3 BB (95/65) Box (20/20) KB (35/18)
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a)Strength
Power Clean b)WOD AMRAP 10 Minutes 10 Push Press (115/80) 10 Toes to Bar 10 Kettlebell Swings (53/35) Level 2 BB (95/65) KB (45/26) Level 3 BB (65/35) KB (35/18) a)WOD
Bear Complex 7 Unbroken Sets consisting of: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press 5 Rounds *Increase Load every round, score is weight used for the final round* a)Strength
Split Jerk b)WOD 6 Burpees 9 Wall Balls (20/14) 12 Front Rack Lunges AMRAP 15 Minutes a)Strength
Hand Stand Push Ups b)WOD 2 Rope Climbs 15/12 Cal Row 20 Kettlebell Swings (53/35) 5 Rounds for Time Level 2 45/26 Level 3 26/18 a)Strength
Front Squat b)WOD 21-15-9 Overhead Squat (95/65) Toes to Bar 65-45-27 Double Unders Level 2 75/45 Level 3 65/35 a)WOD
ANDY 25 Thrusters (115/80) 50 Box Jumps (24/20) 75 Deadlifts 1.5 Mile Run 75 Deadlifts 50 Box Jumps 25 Thrusters Level 2 BB(95/65) Box (20/20) Level 3 BB (65/35) Box (20/20) a)Strength
Power Snatch b)WOD 10 Bar Hop Burpees 10 Push Press AMRAP 8 Minutes a)Strength
DT (155/105) 12 Deadlifts 9 Hang Cleans 6 Push Jerks 5 Rounds for Time *Every time bar is dropped, 1 Round of Cindy (5 Pull Ups/10 Push Ups/15 Squats)* a)Strength
Back Squat b)WOD 25 Double Unders 20 Kettlebell Swings 15 Burpees AMRAP 10 Minutes |
AuthorBackyard Staff CategoriesArchives
December 2018
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