19 5월 05.20~05.24 WOD
Mon
Back Squat Waves
Set #1 – 4 Reps
Set #2 – 2 Reps
Set #3 – 4 Reps (same as set 1)
Set #4 – 2 Reps (> set 2 weight)
Set #5 – 4 Reps (same as set 1)
Set #6 – 2 Reps (> set 4 weight)
Increase weight steadily on our 2-Rep, where the sets of 4 stay same.
For Time:
30 Strict HSPU
60 Dbl KB Ft. Rack Lunge @24/16kg (L=1)
90 WBS @20/14 lbs
Tues
1 Power Snatch + OHS + 1 Squat Snatch
3 RFT
15 T2B
15 Hang Power Snatch @95/65 lbs
Wed
Squat Clean Complex
E3MOM x 5 sets
2 High Hang Squat Cleans
2 Hang Squat Cleans
2 Squat Cleans
For Time:
2-4-6-8-10 reps of
C&J @155/105 lbs
AES 50 DU
Thurs
In teams of 3
12 min EMOM
A. ME Ring Dips
B. HS Hold Practice
C. HS Hold Spot
For Time:
100 AKBS @32/24 kg
*EMOM 5 Burpees
Fri
“Fight Club”
3 Rounds for Total Reps:
1:00 – Thrusters
1:00 – Power Cleans
1:00 – Box Jump Overs
1:00 – Pull-Ups
1:00 – Assault Bike/Row Calories
Rest 1:00 between rounds.
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