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
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