4tp Fitness | 10.08~10.12 WOD

08 10월 10.08~10.12 WOD

Posted at 06:42h in CF, 미분류 by fourtp 0 Comments

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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