04.30~05.04 WOD

30 4월 04.30~05.04 WOD

Mon

Back Squat x 10 x 5 sets

6 minutes AMRAP

Ascending Ladder by 2 reps

T2B or V-ups

Push-ups

 

Tues

In 15 minutes find your 1RM for Split Jerk

5 RFT

50 DU

25 AKBS @24/16 kg

 

Wed

Technique Focus:

Snatch Balance x 2 x 3 sets

Hang Snatch x 2 x 3 sets

In teams of 2

13 minutes AMRAP – alternate rounds

9 Box Jumps

6 Burpee over the Bar

3 Snatches @135/95 lbs

 

Thurs

For Time:

15 Squat Cleans @135/95 lbs

9 Strict HSPU

12 Squat Cleans @185/135 lbs

12 Strict HSPU

9 Squat Cleans @225/155 lbs

15 Strict HSPU

 

Fri

Hero WOD