11.19~11.23 WOD

19 11월 11.19~11.23 WOD

Mon

Deadlift – 9 sets of Heavy Singles

3 reps x 3 sets @70%

3 reps x 3 sets @75%

3 reps x 3 sets @80%

Tabata

-HSPU

-Hollow Rocks

Tues

Bench Press x 10 reps x 5 sets

For Time:

100 Pull-ups – 20 Burpee everytime you drop

Wed

24 min EMOM

A. 5 Snatch @115/75 lbs

B. 10 cal Assault Bike

C. 20 WBS @20/14 lbs

D. 30 DU

Thurs

In 15 minutes find your Clean & Jerk 1RM

For Time:

5-4-3-2-1

C&J @80% of 1RM

Rounds of Cindy

Fri

In 15 minutes find your 1RM for Snatch

Nancy

5 RFT

400m Run (4 lap run @b3)

15 OHS @95/65 lbs