01.07~01.11 WOD

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

1. ME Air Bike
2. ME DU
3. ME Burpee Pull-ups
4. 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