29 7월 07.29~08.02 WOD
Mon
Stamina Squatting
12 min EMOM
Odd: 3 Front Squats
Even: 6 Back Squats
@63% of 3RM Backsquat (3% more than last week)
4 Rounds of:
1 min ME of
A. Cal Row
B. WBS
C. Burpee Pull-ups
D. REST
After Party
Bench Press x 10 x 5 sets
Ring Rows x 15 x 5 sets
Tues
Clean & Jerk x 1 x 3 sets
5 RFT
10 Power Cleans @135/95 lbs
10 Strict HSPU
After Party
14 reps each movement x 5 super sets
DB alternating Curls x 14 reps
DB alternating Shoulder Press x 14 reps
= 1 superset
Wed
1 Hang Power Snatch + 1 Squat Snatch x 1 x 3 sets
For Time:
21-15-9
Hang Power Snatch @95/65lbs
T2B
After Party
100 Plate OH Situps
100 Banded Goodmornings
Thurs
Find your 3RM for Thruster from ground
*first rep can be cluster
5 Rounds:
P1: 60 DU
P2: ME Thrusters @95/65 lbs
*1 min rest everytime you change
After Party
DB Floor Press x 10 x 5 sets
GHD Situps x 15 x 5 sets
Fri @b3
20 min AMRAP
2 Lap Run
30 RKBS @32/24 kg
20 ft. Handstand Walk
After Party
Dips x 10 x 5 sets
DB Lateral Raises x 15 x 5 sets
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