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
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