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a)Partner WOD
AMRAP 24 Minutes 20 Squat Cleans 185/135 18 Burpees 20 Clean and Jerks 185/135 19 Bar Hop Burpees 100 Double Unders 20 Power Snatches 135/95 18 Burpee Box Jumps 20 Overhead Squats 135/95 19 Burpee Box Jump Overs 100 Double Unders 20 Front Squats 115/80 18 Toes to Bar 20 Back Squats 115/80 19 Chest to Bar 165 Double Unders
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a)WOD
The Seven 7 Handstand Push Ups 7 Thrusters 135/95 7 Knees to Elbow 7 Deadlifts 245/165 7 Burpees 7 KB Swings 53/35 7 Pull Ups 7 Rounds for Time a)Strength
Shoulder Press b)WOD 25 DB Squats (50/35) 20/15 Cals Bike Rest 1 Minute 5 Rounds for Time a)WOD
AMRAP 7 Minutes 7 Sumo Deadlift High Pulls 115/80 7 Bar Hop Burpees Rest 5 Minutes AMRAP 10 Minutes 5 Deadlift 315/220 10 Box Jump Overs 24/20 20 Push Ups Rest 5 minutes 4 Minute Window 100M Farmers Carry (AHAP) Remaining Time (Double Unders) Score: Load+DU’s a)WOD
10 Clean and Jerks 135/95 10 Toes to Bar 10 Clean and Jerks 185/130 15 Toes to Bar 10 Clean and Jerks 205/145 For Time Merry Christmas Team Backyard
Regular schedule resumes tomorrow- Enjoy the rest day with friends and family. Happy Christmas Eve
12 Days of Christmas WOD 100M Run 2 HSPU 3 Squat Clean 185/125 4 Front Squat 185/125 5 Chest to Bar 6 Burpees 7 Deadlift 185/125 8 Wall Balls 20/14 9 Toes to Bar 10 Russian KB Swing 70/53 11 DB Thruster 50/35 12 Devils Press 50/35 a)Partner WOD
100 Wall Balls 20/14 80 Cal Row 60 Alt DB Snatch 50/35 40 Chest to Bar Pull Ups 20 Burpees over Rower Rest 5 Minutes 500M Run 25 Cals Bike 100ft Walking Lunge 150/100 a)Strength
Overhead Squat b)WOD AMRAP 12 Minutes 2 Rope Climbs 6 Hang Squat Clean 185/135 12/10 Cals Bike a)Skill
Pull Ups b)WOD 400M Run 20 Push Press (65/45) 20 Box Jump Overs 24/20 5 Rounds for Time |
AuthorBackyard Staff CategoriesArchives
January 2019
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Backyard CrossFit
716 S. Vail Avenue Montebello, Ca 90640 email: staff@backyardcrossfit.com |
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