04.08~04.12 WOD

08 4월 04.08~04.12 WOD

Mon

In 20 min find 1RM for Back Squat

20 min EMOM

A. ME Airbike

B. ME 1-arm KBS (alternating)

C. ME Burpees

D. REST

Tues

In 20 min find your 1RM in Clean & Jerk

12 min EMOM

30 DU + 1 Clean @70%

Wed

A. Hang Muscle Snatch x 5 x 3 sets

B. Snatch Balance x 2 x 3 sets

C. In Teams of 2

7 min AMRAP – You Go, I Go

Snatch + Hang Snatch + OHS

Thurs

14 min EMOM

Odd: 5 Deficit HSPU

Even: 12/10 cal row

6 RFT

8 Dbl KBS @20/12 kg

10 Dbl KB Lunge @20/12 kg

12 Pull-ups

Fri

In Teams of 2

15 min AMRAP

Alternating 1 Round of Macho Man

(3 Power Cleans + 3 Front Squat + 3 Push Jerks)

Body Armor

Hip Extensions 10 x 5 sets

GHD Situp Hold at Parallel 20 sec x 5 set