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a)Strength
Back Squat b)WOD 8 Push Press 10 Box Jump Overs 50 Double Unders AMRAP 10 Minutes Level 1 135/95 (30/24) Level 2 95/55 Level 3 65/35
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a)Partner WOD
21-15-9 Overhead Squats Toes to Bar Rest 3 Minutes 21-15-9 Thrusters GHD Sit Ups Rest 3 Minutes 21-15-9 Calorie Row Burpees Level 1 115/75 Level 2 95/55 (ab mat sub for GHD) Level 3 65/35 (ab mat sub for GHD) a)Strength
Deadlift b)WOD 5 Power Cleans 5 Front Squats EMOM 10 Minutes Level 1 185/105 Level 2 135/75 Level 3 95/35 a)Endurance
Rowing b)WOD 100 Box Jumps 80 Sit Ups 60 Kettlebell Swings 40 Pull Ups 20 Hand Stand Push Ups 1 Mile Run For time a)Partner WOD
AMRAP 6 Minutes 10 Push Press 10 Burpees to target Rest 2 Minutes AMRAP 6 Minutes 5 Hang Snatch 10 Burpees to target Rest 2 Minutes 10 Sumo Deadlift High Pulls 10 Burpees to target *Partners alternate rounds* Level 1 115/85 Level 2 95/65 Level 3 65/35 a)Strength
Power Clean b)WOD 5 Burpees 10 Thrusters 20 Bar Hops Level 1 95/65 Level 2 75/55 Level 3 65/35 a)Strength
Front Squat b)WOD 25 Kettlebell Swings 25 Wall Balls 3 Rounds for Time a)WOD
12 Deadlifts 9 Hang Cleans 6 Push Jerks 5 Rounds for Time *50 Double Unders after every round* DT + Double Unders Level 1 155/95 Level 2 135/75 Level 3 95/35 a)Skill
Turkish Get Up b)WOD NANCY 15 Overhead Squats (95/65) 400M Run 5 Rounds for Time Level 2 75/55 Level 3 65/35 |
AuthorBackyard Staff CategoriesArchives
December 2018
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