11.26~11.30 WOD

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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