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
No Comments