4tp Fitness | 12.31~01.04 WOD

31 12월 12.31~01.04 WOD

Posted at 06:46h in CF, 미분류 by fourtp 0 Comments

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Mon

For Time:

20 C2B Pull-ups

18 Thrusters @135/95 lbs

20 C2B Pull-ups

19 Squat Cleans @135/95 lbs

*3 burpee EMOM

Tues

CLOSED

Wed

Stamin Squatting

12 min EMOM

Odd: 3 Front Squat

Even: 6 Back Squat

@64% of 1RM for Front Squat

Annie Remix

For Time:

50-40-30-20-10

V-ups

Thurs

2 Hang Snatch Pull + 1 Hang Snatch x 1 x 3 sets

Nancy

3 RFT

400m Run (run 4 laps @b3)

15 OHS @95/65 lbs

Fri

Diane

21-15-9

Deadlift @225/155 lbs

HSPU

-rest 5 min-

Elizabeth

21-15-9

Power Cleans @135/95 lbs

Ring Dips