04 3월 03.04~03.08 WOD
Mon
19.2
OR
8 min AMRAP
8 DB Hang Squat Clean
8 DB Push Press
@50/35 lbs
Tues
10 min EMOM
Odd: 5 Bar MU (scale to 7 Burpee Pull-up)
Even: 14 Pistols
For Time:
30-20-10
Plyo Push-ups
Ring Rows
Wed
Air Force
For Time:
20 Thrusters
20 SDHP
20 Push Jerks
20 OHS
20 Front Squats
@95/65 lbs
EMOM – 4 Burpees
Thurs
A. Turkish Getups 2 x 3 sets x each arm
B. For Time:
10-1 of Strict Ring Dips
20-10 of MB V-ups @20/14 lbs
C. In teams of 2
Row 200m x 5 sets
Fri
Partner EVA
In teams of 2
5 Rounds of:
800m Run (8 laps @b3-run together)
30 AKBS @32/24 kg (reps combined)
30 Pull-ups (reps combined)
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