09.17~09.21 WOD

17 9월 09.17~09.21 WOD

Mon

Bench Press x 10 x 5 sets

AES ME strict pull-ups

In teams of 2

5 Rounds of:

P1: Row 200m 

P2: ME WBS

*rest 1 min between each set

Tues

For Time:

5 Strict HSPU

5 Squat Cleans @185/135

10 HSPU

10 Squat Cleans @135/115

20 Ring Dips

20 Squat Cleans @95/75

40 Push-ups

40 Squat Cleans @75/55

Wed

In 15 min find your 3RM for Hang Snatch

8 minutes AMRAP

8 SDHP @95/65 lbs

8 T2B

Thurs

3 RFT

25 DB Push Jerks

50 DU

25 DB Box Step-ups

50 DU

DB@50/35 lbs

Fri

Ryan

5 RFT

7 MU (12 Pull-ups + 12 Dips)

21 Burpees