08 10월 10.08~10.12 WOD
Mon
Deadlift
3 x 3 sets @84%
2 x 3 sets @88%
1 x 3 sets @92%
9 min AMRAP – Ascending Ladder by 2
Hang Power Clean
Push Press
@95/65 lbs
Tues
For Time:
30 T2B
40 Single Arm DB Snatches
50 DB Box Stepover
40 Single Arm DB Snatches
30 T2B
Wed
“Twist and Shout”
10 RFT
1 Power Snatch
2 OHS
3 C&J
40 DU
@135/95 lbs
Thurs
In 15 min establish your 3RM Thruster
For Time:
50-35-20
WBS
Cal Row
-time cap 20 min-
Fri
Garrett (modified)
3 RFT
75 Air Squats
25 Strict HSPU
25 L Pull-ups
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