12.24~12.28 WOD

24 12월 12.24~12.28 WOD

Mon

12 days of XMAS

1 Lap Run

2 Strict HSPU

3 Power Snatches @75/55 lbs

4 Power Cleans @75/55 lbs

5 S2OH @75/55 lbs

6 Thrusters @75/55 lbs

7 Deadlifts @75/55 lbs

8 Burpee

9 Box Jumps

10 T2B

11 cal row

12 cal bike

Tues

CLOSED

Wed

Stamina Squatting

12 min EMOM

Odd: 1 Front Squat

Even: 3 Back Squat

@76% of 1RM

In teams of 2

4 Rounds of:

Row 250m – ME DB Manmakers

*rest 1 min between rounds

Thurs

Snatch *3 sec pause at knee x 1 x 3 sets

Randy

For Time:

75 Snatches @75/55 lbs

Fri

In 15 minutes find your 1RM Thruster

Death by Thruster