22 1월 01.22~01.26 WOD
Mon
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
4 Squat Snatches @185/135 lbs
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