07.15~07.19 WOD

15 7월 07.15~07.19 WOD

Mon

In 20 min find your Back Squat 3RM

15 min EMOM – 1 Round of Cindy

After Party

20 GHD Situps x 5 sets

KB Hammer Head Hold Relays x ~20m x 3 sets x each arm

Tues

Clean + Jerk + Hang Clean + Jerk x 1 x 3 sets

For Time:

100 AKBS @32/24 kg

*EMOM: 5 Burpees

After Party 

Single leg Deadlifts x 10 x 3 sets x each leg

Tempo Ring Dips 5–3-1-3 x 1 x 5 sets

Wed

Snatch Pull + Hang Snatch + Snatch x 1 x 3 sets

In Teams of 2

5 Rounds of:

P1: Row 200/150m

P2: ME DU

*rest 1 min everytime you change

After Party 

Single arm Ring Rows x 10 x 3 sets x each arm

KB Front Rack Hold x 60 sec x 5 sets

Thurs

“Kendrick”

4 RFT

18 Thrusters @95/65 lbs

18 C2B Pull-ups

18 Burpee Box Jumps @24/20”

After Party

Pull-up Hold x 20 sec x 5 sets

Ring Plank x 30 sec x 5 sets

Air Bike ME x 40 sec x 5 sets

Fri

“Mind Eraser”

20 min AMRAP

7 Power Clean & Jerks @135/95 lbs

7 Burpee over Bar

2 Lap Run

After Party

Front Rack Sotts Press x 10 x 5 sets

Bent over Barbell Rows x 10 x 5 sets