12.17~12.21 WOD

17 12월 12.17~12.21 WOD

Mon

Deadlifts

3×3 @74%

3×3 @79%

3×3 @84%

10 min EMOM

5 Pull-ups, 10 Push-ups, 15 Air Squat

Tues

2 RFT

50 DU

25 Hang Power Clean @95/65 lbs

50 DU

25 Push Press @95/65 lbs

50 DU

25 Burpees

Wed

10 min EMOM

Odd: ME Pistols

Even: ME Plyo Push-ups

3 RFT

30 DB Snatches @50/35 lbs

15 T2B

Thurs

3 Rounds of:

10 Power Clean+10 Front Squat+10 Push Jerk

R1: 185/135 lbs

R2: 155/105 lbs

R3: 135/95 lbs

*finish each round as fast as possible

**rest as needed between rounds

Tabata – Hollow Rocks

Fri

4 RFT

21 WBS @20/14 lbs

18 Pull-ups

15 KBS @24/16 kg

12 HSPU