14 1월 01.14~01.18 WOD
Mon
Stamina Squatting
12 min EMOM
Odd: 1 Front Squat
Even: 3 Back Squats
@82% of 1RM Front Squat
For Time:
21-15-9
HSPU
Cal Row
AES 45 DU
Tues
In 15 minutes find your Bench Press 5RM
In Teams of 2
9 min AMRAP
10 C2B
10 Box Jumps
REST 1 min
9 min AMRAP
10 T2B
10 cal bike
Wed
In 20 min find 1RM for this complex:
1 Clean + 2 Jerks + 1 Thruster
For Time:
100 WBCl-ot (Clean + Shot) @20/14 lbs
Thurs
Hang Snatch Pull + Snatch Pull + Snatch x 1 x 3 sets
Helen
3 RFT
400m Run (3 laps @b3)
21 KBS @32/24 kg
12 Pull-ups
Fri
4 Rounds for Time
18 Power Cleans
15 Front Squats
12 Push Jerks
@50/35lbs DB
*rest 2 min btwn rounds
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