4tp Fitness | 10.29~11.02 WOD

29 10월 10.29~11.02 WOD

Posted at 06:48h in CF, 미분류 by fourtp 0 Comments

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Mon

Front Squat

2 sets of 4 reps @82%

2 sets of 3 reps @87%

2 sets of 2 reps @92%

Tabata – alternating rounds

Hang Power Cleans

S2OH

@75/55 lbs

Tues

In teams of 3

15 minutes EMOM

1st min: ME Ring Rows

2nd min: ME Bench Press @135/95 lbs

3rd min: Spot/Rest

For Time:

18-15-12-9-6

WBS

Pull-ups

Cal Row

Wed

In 15 minutes find your 2RM for Snatch

In teams of 2

50 Ring Dips

100 DB Snatch @50/35 lbs

200 DU

Thurs

Gwen

15-12-9

Clean & Jerk

*each set must be unbroken

Fri

Jennifer

26 min AMRAP

10 Pull-ups

15 KBS @32/24 kg

20 Box Jumps