23 7월 07.23~07.27 WOD
Mon
Weighted Bulgarian Split Lunge
7 reps x 3 sets each leg
30-20-10
Deadlifts @135/95 lbs
Front Rack Barbell Lunges@135/95 lbs
Burpee Over Bar
Tues
In 20 minutes establish your 1RM Snatch
9 minutes AMRAP
3 Power Snatches
3 OHS
30 DU
@135/95 lbs
Wed
In teams of 2
100 Box Jumps @30/24”
200 Pull-ups
3000m Row
200 T2B
100 Burpees
Thurs
Macho Man
EMOM for as long as possible
3 Power Cleans
3 Front Squats
3 Push Jerks
@185/135 lbs
*aim to survive 20 rounds! Scale as needed
Fri
17.1
10 DBSnatch
15 Burpee Box Jump Over
20 DBS
15 BBJO
30 DBS
15 BBJO
40 DBS
15 BBJO
50 DBS
15 BBJO
DB: 50/35 lbs
Box: 24/20”
No Comments