21 1월 01.21~01.25 WOD
Mon
Stamina Squatting
12 min EMOM
Odd: 3 Front Squats
Even: 6 Back Squats
@70% of 1RM of Front Squat
8 minutes AMRAP
12 DB Hang Clean to S2OH @50/35 lbs
32 DU
Tues
In 15 min find your 1RM for Bench Press
4 Rounds of
90 seconds ON – 90 seconds OFF
16/13 cal Row
ME Burpee Pull-up
Wed
Find 1RM Snatch
For Time:
60 OHS @95/65lbs
*10 Burpee over Bar everytime drop bar
Thurs
Clean + Hang Clean + Jerk x 1 x 3 sets
In teams of 2
15 min AMRAP
P1: Run 2 Laps @b3
P2: ME Deadlift @225/155 lbs
*Score is total Deadlifts
Fri
2 RFT
50 Thrusters @45/35 lbs
25 Strict Pull-ups
25 Strict HSPU
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