09.10~09.14 WOD

10 9월 09.10~09.14 WOD

Mon

Deload Week

Tempo Back Squats (5-3-1)

2 x 6 sets Build up in Weight

2RFT

50 RKBS @32/24 kg

25 T2B

Tues

EMOM – as long as possible

*Start with empty barbell

**Go up in weight each min

From 1st min: Snatch until failure

Then

Clean until failure

Then

Deadlift until failure

Wed

3RFT

15 Burpee over Bar

15 C&J @115/85 lbs

4RFT

20 Front Squats @95/65 lbs

20 Pull-ups

Thurs

Snatch Balance x 1 x 3 sets

Snatch + Hang Snatch x 1 x 3 sets

Tabata Bottom to Bottom

Overhead Squats @15lbs

Fri

Pat

6 RFT

25 Pull-ups

50 Front Rack Lunges @95/65 lbs

25 Push-ups

50 Front Rack Lunges @95/65 lbs