WODs
 | Mon, Dec 4 2017 |  |
| December Challenge Day 2 | 20180514 Strength | 20171204 Fitness BootCamp | 5x5x90 BackSquat |
20180514 Strength
(Weight, Rx+, Rx2, Rx3)
For Time, per heat:
0:00 - 3:00
Complete 9 PullUps
3 Squat Cleans
3 Front Squats
3 Push Press
rest remainder of time
3:00-6:00
Complete 6 Chest to Bar PullUps
6 Squat Cleans
6 Front Squats
6 Push Press
rest remainder of time
At minute 6:00 - until completion
Complete 3 Bar MuscleUps (scale is Burpee Chest to Bars)
9 Squat Cleans
9 Front Squats
9 Push Press
Rx+ is 155/115
Rx is 135/95
Rx2 is 95/65
Rx3 is 75/55
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20171204 Fitness BootCamp
(Time)
For Completion:
0:00 - 3:00
Complete 9 Burpee Jumping PullUps
5 MedBall Cleans
7 Goblet Squats
9 Standing DB Press
rest remainder of time
3:00-6:00
Complete 11 Burpee Jumping PullUps
7 MedBall Cleans
9 Goblet Squats
11 Standing DB Press
rest remainder of time
At minute 6:00 - until completion
Complete 13 Burpee Jumping PullUps
9 MedBall Cleans
11 Goblet Squats
13 Standing DB Press
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5x5x90 BackSquat
(Weight)
A. Back squats 5x5- rest exactly 90 seconds between sets
1st set @60%
2nd set @70%
3rd set @75%
4th set @75%
5th set@60%
Planned: Tue,Oct23,2018 Mon,Dec4,2017 Thu,Dec29,2016 Thu,May19,2016 Mon,Sep21,2015 Tue,Jan20,2015
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