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a)Partner WOD
55 Deadlifts (225/155) 55 Wall Balls (20/14) 55 Calorie Row 55 Hand Stand Push Ups AMRAP 26 Minutes Level 2 185/105 Level 3 135/55 a)Strength
Back Squat b)WOD 15 Front Squats (135/95) 50 Double Unders 5 Rounds for Time Level 2 95/55 Level 3 65/35 a)Strength
EMOM 6 Minutes 4 Power Cleans b)WOD Open Workout 15.4 AMRAP 8 Minutes 3 Hand Stand Push Ups 3 Cleans (185/125) 6 Hand Stand Push Ups 3 Cleans 9 Hand Stand Push Ups 3 Cleans 12 Hand Stand Push Ups 6 Cleans 15 Hand Stand Push Ups 6 Cleans 18 Hand Stand Push Ups 6 Cleans 21 Hand Stand Push Ups 9 Cleans + 3 reps HSPU each round + 3 reps Clean after every 3rd Round a)Strength
Overhead Squat b)WOD 25 Deadlift (135/95) 50 Double Unders 400M Run 3 Rounds for Time Level 2 95/65 Level 3 65/35 Special Schedule
9:00am- CrossFit 10:00am- Burn 11:00am- Open Gym a)Skill Rope Climbs b)WOD EMOM 16 Minutes Even: 10 Push Press (115/85) Odd: 15 Box Jumps (24/20) 3rd Annual Thanksgiving Kickball Game
No classes Event will be held at Bell Gardens High School a)Partner WOD
AMRAP 10 Minutes 200M Run 8 Hang Squat Cleans (135/95) Rest 3 Minutes AMRAP 10 Minutes 200M Row 6 Squat Cleans Rest 3 Minutes AMRAP 10 Minutes 20/15 Cal Bike 4 Clean and Jerks Level 2 95/65 Level 3 65/35 a)Strength
Back Squat Establish a 20 Rep Max b)WOD 50 GHD Sit Ups 50 Burpees 40 GHD Sit Ups 40 Burpees 30 GHD Sit Ups 30 Burpees Level 2 and 3- Sub GHD Sit ups w/Ab Mat Sit Ups a)Partner WOD
400M Run 300 Wall Balls (20/14) 200 Box Jump Overs (24/20) 100 Deadlifts (225/155) 400M Run |
AuthorBackyard Staff CategoriesArchives
January 2019
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