04.01~04.05 WOD

01 4월 04.01~04.05 WOD

Mon

For Time:

100 Dirty Back Squats @BW

*15 Burpee over Bar everytime you drop the bar

-15 min time cap-

Body Armor:

10 min EMOM

Odd: ME DB Bench Press

Even: ME Feet Elevated Ring Row

Tues

Split Jerk x 2 x 3 sets

For Time:

100 S2OH @135/95 lbs

*1st time drop 5 Pull-ups

2nd time drop 10 Pull-ups

3rd time drop 15 Pull-ups

Etc…

Wed

12 min EMOM

Odd: 1 Clean + 1 Front Squat @~70-80% of Clean 1RM

Even: 60 DU

8 min EMOM

Odd: ME Hang Cleans @135/95 lbs

Even: ME WBS @ 20/14 lbs

Thurs

3-Position Snatch x 1 x 3 sets

In teams of 2

3 RFT:

30 Snatches @135/95 lbs

15 Syncro-T2B

Fri

Pendlay Row x 10 x 3 sets

Banded Single-leg Box Step-ups x 10 x 5 sets each leg

10 min EMOM

Odd: 30 sec HS Hold

Even: 30 sec Chin-up Hold

then…

5 min AMRAP

ME 2 for 1 Burpees