08.06~08.10 WOD

06 8월 08.06~08.10 WOD

Mon

CF Total (45 min)

0-15:00 = find your 1RM Back Squat

15-30:00 = find your 1RM Shoulder Press

30-45:00 = find your 1RM Deadlift

Tues

3 Position Snatch x 4 sets (move up in weight each set)

For Time:

21-15-9-3

Snatch @95/65 lbs

C2B Pull-ups

Wed

Clean Ladder Pit Crew

In groups of 3 – 1 works, 2 load bar

5-4-3

4-3-2

3-2-1

*rotate all through once before moving onto next set

Thurs

In teams of 3

15 minutes EMOM

A. ME Bench Press @135/95 lbs

B. ME Strict Pull-ups

C. REST/SPOT Bench Press

9 minutes AMRAP

11 AKBS @32/24 kg

22 DU

Fri

Karenace

10 RFT

3 C&J @135/95 lbs

15 WBS @20/14 lbs