07.09~07.13 WOD

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