07 1월 01.07~01.11 WOD
Mon
Stamin Squatting
12 min EMOM
Odd: 3 Front Squats
Even: 6 Back Squats
@67% of 1RM for Front Squat
12 min AMRAP
1 Strict Pull-up, 2 Push-ups, 3 Air Squats
2 SP, 4 PU, 6 AS
3 SP, 6 PU, 9 AS
4, 8, 12
5, 10, 15
…
Tues
Hang Snatch Pull+Hang Snatch+Snatch+OHS x 1 x 3 sets
Tabata – 16 Rounds, alternating
MB V-ups
MB Slam Holds
@20/14 lbs
Wed
In 20 min find 1RM for C&J
For Time:
15 Burpee over Bar
5 C&J
12 Burpee over Bar
4 C&J
9 Burpee over Bar
3 C&J
6 Burpee over Bar
2 C&J
3 Burpee over Bar
1 C&J
@~80% of 1RM
Thurs
24 min EMOM – Waterfall style
- ME Air Bike
- ME DU
- ME Burpee Pull-ups
- Rest
Fri
5 min AMRAP #1
30/21 cal Row
21 Power Snatches @95/65 lbs
ME Burpee over Bar
-rest 5 min-
5 min AMRAP #2
30/21 cal Row
15 Power Snatches @115/80 lbs
ME Burpee over Bar
-rest 5 min-
5 min AMRAP #3
30/21 cal Row
9 Power Snatches @135/95 lbs
ME Burpee over Bar
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