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a)Partner WOD
Buy In: 800M Med Ball Run 100 Box Jumps 100 Wall Balls 100 Hand Release Push Ups 100 Kettlebell Swings 100 Pull Ups 100M Sled Push
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a)Strength
High Hang Clean Hang Clean Power Clean Complex Work to a heavy single b)Accesory Bent over Row 2x10 c)Accesory Plyo Push Up 2x10 a)Skill
Toes to Bar b)WOD Nancy 5 Rounds for Time 400M Run 15 Overhead Squats (95/65) a)Strength
Power Clean b)WOD 10 Front Squat (185/115) 20 GHD Sit Ups 60 Double Unders Level 2 135/75 (Sub GHD with weighted ab mat sit ups) Level 3 65/35 (Sub GHD with weighted ab mat sit ups) a)Partner WOD 2 Mile Run 50 Power Snatches 1k Row 25 Power Snatches 400M Run Level 1 135/95 Level 2 95/65 Level 3 65/35 a)Strength
Back Squat b)WOD 10 Push Press 10 Sumo High Pulls 10 Bar Hop Burpees 5 Rounds for Time a)12 Days of Christmas WOD
1 Sumo Deadlift High Pull (75/55) 2 Thrusters (75/55) 3 Push Press (75/55) 4 Power Cleans (75/55) 5 Power Snatches (75/55) 6 Kettlebell Swings (53/35) 7 Pull Ups 8 Knees to Elbows 9 Box Jumps (24/20) 10 Double Unders 11 Burpees 12 Overhead Walking Lunge (45/25) a)Skill
Pull Ups b)WOD 500M Row 400M Run Rest 1 Minute 3 Rounds Rest 5 Minutes Row 250M Run 200M Rest 1 Minute 3 Rounds a)Strength
Push Press b)WOD 20 Kettlebell Swings (53/36) 15 Toes to Bar 100M Farmers Carry 4 Rounds for Time Level 2 (45/26) Level 3 (26/18) a)Strength
Barbell Complex High Hang Clean Hang Clean Power Clean Work to a heavy complex b)Accessory Bent over row 3x10 c)Accesory Plyo Push Up 2x10 |
AuthorBackyard Staff CategoriesArchives
December 2018
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