20 8월 08.20~08.24 WOD
Mon
Back Squat
E2MOM – for 18 minutes
Set 1: 6 Reps @ 72%
Set 2: 4 Reps @ 77%
Set 3: 2 Reps @ 82%
Set 4: 6 Reps @ 74%
Set 5: 4 Reps @ 79%
Set 6: 2 Reps @ 84%
Set 7: 6 Reps @ 76%
Set 8: 4 Reps @ 81%
Set 9: 2 Reps @ 86%
Tabata 14R (7min) alternating
Push-ups
Strict Pull-ups
Tues
In 15 minutes find 1RM for this complex
1 Snatch Pull + 1 Hang Snatch + 1 OH
In teams of 2
12 minutes AMRAP
6 Deadlifts @225/185 lbs
6 Burpee over Bar
Wed
10 minutes EMOM
Odd: 3 MU + ME Ring Dips
Even: 10 Box Jumps @30/24”
10 minutes AMRAP
20 RKBS @32/24
10 HSPU
Thurs
E2MOM – 5 Rounds
3 Hang Power Clean
3 Front Squat
3 Push Jerks
*build up in weight
For Time:
3RFT
20 HPC
20 FS
20 PJ
@95/65lbs
Fri
Ghost
No Comments