11.12~11.16 WOD

12 11월 11.12~11.16 WOD

Mon

12 minutes EMOM

Odd: 1 Front Squat

Even: 3 Back Squats

*BOTH @70% of Front Squat 1RM

In teams of 2

10 Rounds of (5 each – alternating)

200m Row

10 Burpee

-time cap 20 min-

Tues

Power Snatch Ladder

10 minutes- E2MOM

R1: 10 Power Snatches

R2: 8 Power Snatches

R3: 6 Power Snatches

R4: 4 Power Snatches

R5: 2 Power Snatches

*increase weight each round

4 RFT

48 DU

12 Hang Power Snatch @75/55 lbs

-12 min time cap-

Wed

8 minutes EMOM

Odd: Ring MU + ME Dips

Even: 13 AKBS @32/24 kg

For Time:

3-9-15-21

DB Hang Cluster @45/30 lbs

T2B

Thurs

In 20 minutes find your 1RM for Deadlift

In teams of 2

12 minutes AMRAP

Deadlift Hold @225/155 lbs – ME HSPU

*score is total HSPU

Fri

“Badger”

3 RFT

30 Squat Cleans @95/65 lbs

30 Pull-ups

800m Run (9 laps)