01.22~01.26 WOD

22 1월 01.22~01.26 WOD

Back Squat x 3 x 5 sets

6 Rounds of:

In 60 sec:

10 DB Power Cleans @45/25 lbs

ME DB Front Rack Lunge

-rest 60 sec-

Tues

1 Push Press + 1 Push Jerk x 3 sets

In teams of 2

12 minutes AMRAP

6 S2OH @135/95 lbs

6 Burpee over bar

Wed

10 minutes EMOM

Odd: 1 Strict MU + 2 Kipping MU

Even: 8-10 Box Jumps @30” (focus on good landings not fast reps)

5 RFT

25 WBS@20/14 lbs

50 DU

Thurs

Full Clean Ladder w/ Pit Crew (3-4 ppl)

Set 1: 5-4-3

Set 2: 4-3-2

Set 3: 3-2-1

You choose weight for each set

7 minutes AMRAP

11 HR Push-ups

7 AKBS @32/24 kg

Fri

Modified 17.3

For Time:

3 Rounds of:

6 C2B

6 Squat Snatches @95/65 lbs

3 Rounds of:

7 C2B

5 Squat Snatches @135/95 lbs

3 Rounds of:

8 C2B