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
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