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
No Comments