03.04~03.08 WOD

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)