08.20~08.24 WOD

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