04.16~04.20 WOD

17 4월 04.16~04.20 WOD

Mon

In 15 minutes

Find 3RM Thruster from ground

2 min ON – 2 min OFF / 4 Rounds

12-10 cal Row

6 Burpees

ME WBS

Tues

MARY

20 minutes AMRAP

5 HSPU

10 Pistols

15 Pull-up

Wed

In 15 minutes find your 1RM:

Snatch + Hang Snatch + OHS

21-15-9

OHS @115/75 lbs

T2B

Thurs

10 minutes EMOM

5 KB Hang Clean

5 KB Front Squat

*1-arm KB @24 kg

7 RFT

14 AKBS @24/16kg

28 DU

Fri

Hero WOD

Tyler

5RFT

7 MU or 17 Burpee Pull-ups

21 SDHP @95/65