06.17~06.21 WOD

17 6월 06.17~06.21 WOD

Mon

In 20 min find your 1RM Back Squat

For Time:

50 Pull-ups

100 Push-ups

150 Air Squats

Tues

In 15 min find your 1RM for Power Clean

For Time:

15 Power Cleans, 8 Lap Run

12 Power Cleans, 6 Lap Run

9 Power Cleans, 2 Lap Run

@155/105 lbs

Wed

Power Snatch + Snatch Balance + Squat Snatch x 1 x 3 sets

10 RFT

3 Snatch @135/95 lbs

15 WBS @20/14 lbs

Thurs

For Time:

Row 250/200m x 10 sets

*1 min rest between sets

Fri

Dork

6 RFT

60 DU

30 KBS @32/24 kg

15 Burpees