26 11월 11.26~11.30 WOD
Mon
12 min EMOM
Odd: 3 Front Squats
Even: 6 Back Squats
BOTH @58% of 1RM for Front Squat
9 minutes AMRAP – Ascending by 1
DB Push Press @40/25 lbs
V-ups
Tues
20 minutes EMOM
1st: ME Bench Press
2nd: ME Strict Pull-ups
3rd: ME Airbike
4th: REST/SPOT
For Time:
9-15-21
AKBS @32/24 kg
Burpees
Wed
In 21 minutes:
14 Rounds – alternating rounds
7 Deadlifts @225/185 lbs
7 Burpee over Bar
Time remaining: Find Clean 1RM
Thurs
Snatch + Hang Snatch x 1 x 3 sets
For Time
21-15-9
OHS @135/95 lbs
AES Row 500m
Fri
In teams of 2
100 Burpees
100 Pull-ups
100 Thrusters @135/95lbs
100 Box Jumpovers @24/20”
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