3R
– Row 1200/1000 m (super awesome video below to dial in your technique)
-200 Double unders
Wednesday Dec 27th, 2017
December 27, 2017 / By j0ssy
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Tuesday Dec 26th, 2017
December 26, 2017 / By j0ssy
5 rounds NOT for time
-20 Farmers CarryReverse Lunges
-50 Double Unders (ForSpeed)
Then Partner WOD
-5 min max calorie row.
Rowing can only occur while one partner is in arched bodyhold. Keep knees and elbows straightwith heels together
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Monday Dec 25th, 2017
December 25, 2017 / By j0ssy
Strict Pull-up intervals
5 Rounds of
-6 pull ups every 90 seconds on a timer.
You can adjust scaling as the WOD progresses
Tabata Fun WOD
-Tabata airdyne
-rest 1 min
-Tabata Row
-rest 1 min
-Tabata Air Squats
-rest 1 min
-Tabata hollow rock
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Friday Dec 22nd, 2017
December 22, 2017 / By j0ssy
Teams of 2 or 3 according to ability
20 min AMRAP
– Farmer carry up Baltimore hill to Edison and back (45/60)* or if too wet out side D-Ball Carry inside…
-200m tire flip or Partner Deadlifts of too wet
* Use DB or KB for the heaviest weight you can walk about 25 steps without any back issues.
Then
Sott’s press
7 x 3 reps
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Thursday Dec 21st, 2017
December 21, 2017 / By j0ssy
WOD 25 min amrap:
-400m row
-10 strict handstand pushups
-15 kb sumo deadlift high pulls (70/53)
-20 knee raises
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