Buy In: 6 Rounds
Tabata Style 20 ft shuffle forward and backward 5 ball slams Metcon:21-15-9 row clean and press 115-85 Pull ups Toes to Bar Wod: 3 Rounds 30 weighted walking lunges 15 Wall Ball 20/14 10 spider walks 15 DB Floor Press 400 Meter Run Cash Out- 25 Back Extentions 50 side v ups 1 min plank 25 superman 50 plate sit ups
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Buy In:
Farmers Walk 200 meter 50 Jump Rope 20 Squat Jacks 40 Kayaks Metcon:- with partner 100 Row 100 Burpees 100 Pullups Wod: 3 Rds- 10 Each Toes to Bar Pistols Box Jumps 6 X 30 Sec Thrusters Cash Out: Ladder of Cleans with Partner Start with 1 go up for 10 minutes Partner 1 does 1 clean then partner 2 does 1 clean Partner 1 does 2 clean then partner 2 does 2 clean and work way up for 10 minutes Buy In:
100 meter sprint 15 Wall Bal 20 KB Hip Swing 10/10 Gate Swing 20 KB RDL 10/10 Reverse gate swing 10/10 Suite Case DL 10/10 Gate Swing Strength: Bench 5 x5 Metcon: 5 Rds 3 Each Power Snatch Snatch Pulls Power Snatch Cash Out: 25, 20, 15,10, 5 Weighted Lunges Thursters Situps Bear Crawls Crab Walks Buy In:
MB Circuit 400 Mr MB Run 100 MB Lunges 100 MB Sit Ups 100 MB Push Up 100 MB Russian Twist 100 MB OH Lunge 400 Meter MB Run Strength: Push Press 5 X 5 Push Press @ 75% Met Con: 3 rds for time- 500 Row 12 BW Deadlift 21 Box Jumps WOD: 3 Rds: 185/120 3 Power cleans 6 Front Squats 9 Deadlift Cash Out: 30 Pushup 40 Pullup 50 GHD 60 Dips |
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January 2021
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