05.20~05.24 WOD

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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