28 5월 05.27~05.31 WOD
Mon
Front Squat x 2 reps x 6 sets
1st rep: Tempo Front Squat – 5 sec down
2nd rep: Regular Front Squat
For Time:
21-15-9
AKBS @32/24 kg
HSPU
AES 4 Lap Run
Tues
In 10 min, build up to a heavy set of 8 for Deadlift.
Napalm”
2 Rounds:
10 Bar Muscle-Ups
20 Barbell-Facing Burpees
30 Deadlifts (225/155 lbs)
40 Wallballs (30/20 lbs)
Wed
“Hot Air”
E5MOM x 5 Rounds
30 Air Squats
20/15 Calorie Row
7 Power Snatches (135/95 lbs)
Thurs
Clean + 2 Jerk + Hang Clean + Jerk x 1 x 3 sets
Barbell Cycling –6minEMOM
Min #1 – 6 Hang Squat Cleans + 1 Push Jerk
Min #2 – 5 Hang Squat Cleans + 2 Push Jerks
Min #3 – 4 Hang Squat Cleans + 3 Push Jerks
Min #4 – 3 Hang Squat Cleans + 4 Push Jerks
Min #5 – 2 Hang Squat Cleans + 5 Push Jerks
Min #6 – 1 Hang Squat Clean + 6 Push Jerks
Barbell Loading – 60% of 1RM
Fri
“Bar Star” Part #1
AMRAP 7 – Max Overhead Squats
First 50 Reps – 115/85
Second 50 Reps – 135/95
Time Remaining – 155/105
Rest 3:00
“Bar Star” Part #2
AMRAP 7 – Max Bench Presses
First 50 Reps – 135/95
Second 50 Reps – 155/105
Time Remaining – 185/125
Rest 3:00
“Bar Star” Part #3
AMRAP 7 – Max Deadlifts
First 50 Reps – 185/135
Second 50 Reps – 225/155
Time Remaining – 275/185
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