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)
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