09 7월 07.09~07.13 WOD
Mon
For Time:
40 WBS @20/14 lbs
20 Pull-ups
20 Deadlifts @225/155 lbs
30 WBS @20/14 lbs
15 Pull-ups
15 Deadlifts @225/155 lbs
20 WBS @20/14 lbs
10 Pull-ups
10 Deadlifts @225/155 lbs
Tues
In 15 minutes find your 1rm Snatch Balance
In 15 minutes find your 2rm for Hang Snatch
Randy
75 snatches for time @75/55 lbs
Wed
5 sets (not for time) of:
5 Power Cleans
5 Front Squats
5 Push Jerks
1 set:15 reps
*rest 2-3 minutes between sets
In teams of 2
15 min AMRAP – You Go, I Go
12 DB Deadlift @50/35 lbs
9 DB Hang Power Clean @50/35 lbs
6 DB Push Jerk @50/35 lbs
Thurs
In teams of 2
For Time:
2 Rounds of:
50 Burpee Box Jumps
50 cal row
2 Rounds of:
50 HSPU
50 KBS @32/24 kg
Fri
25 minutes AMRAP
10 Thrusters @95/65 lbs
8 c2b
6 OHS @95/65 lbs
4 t2b
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