06.11~06.15 WOD

06.11~06.15 WOD

Mon

Back Squat x 7 x 4 sets

10 minutes EMOM

Odd: ME DB Man-maker @40/30 lbs

Even: ME T2B

*score for each movement

(DB Man-maker: push-up+rowL+push-up+rowR+deadlift = 1)

 

Tues

10 minutes EMOM – building up in weight

Clean Pull + HSqClean + Full Clean

For Time:

40 C&J @115/75 lbs

EMOM – 4 burpee over the bar

-12 min time cap-

 

Wed

In teams of 2

7 minutes amrap

Dead-hang Hold

ME HSPU

7 minutes amrap

Plank Hold

ME Front Squats @135/95lbs

7 minutes amrap

Deadlift Hold @225/135lbs

ME DU

*score for each

 

Thurs

10 minutes EMOM

1 Snatch + 1 Hang Snatch + 1 Snatch

*building up in weight

In teams of 2; P1 vs P2

5 Rounds of:

P1: Row 250m

P2: ME OHS @135/95lbs

 

Fri

Roy

5 RFT

15 Deadlifts

20 Box Jumps

25 Pull-ups