08.05~08.09 WOD

05 8월 08.05~08.09 WOD

Mon

Stamina Squatting 

12 min EMOM

Odd: 3 Front Squats

Even: 6 Back Squats

@66% of 3RM Backsquat (3% more than last week)

3 RFT

21 WBS

15 C2B Pull-ups 

9 C&J @135/95 lbs

-time cap 15 min-

After Party 

100 Banded Goodmorning

100 Banded Tear Aparts OH

100 Banded Tear Aparts Sides

100 Banded Bicep Curls

Tues

“Scarface”

2 Rounds:

8 Power Snatches (135/95)

8 Bar Facing Burpees

Directly into…

2 Rounds:

8 Power Snatches (115/75)

8 Bar Facing Burpees

Directly into…

2 Rounds:

8 Power Snatches (95/65)

8 Bar Facing Burpees

After Party 

Incline Bench Press x 15 x 5 sets

DB Single Arm Row x 15 x 5 sets

Wed

Beast Builder– 7 min EMOM

Min #1 – 7 Hang Squat Cleans + 1 Push Jerk

Min #2 – 6 Hang S. Cleans + 2 P. Jerks

Min #3 – 5 Hang S. Cleans + 3 P. Jerks

Min #4 – 4 Hang S. Cleans + 4 P.Jerks

Min #5 – 3 Hang S. Cleans + 5 P. Jerks

Min #6 – 2 Hang S. Cleans + 6 P. Jerks

Min #7 – 1 Hang S. Clean + 7 P. Jerks

Tabata 14 Rounds (alternating)

Ring Dips

KBS

After Party

Sprint 100m x 5 sets

Thurs

Snatch x 1 x 3 sets

For Time:

2-4-6-8-10

Snatch

Burpee over Bar

-right into-

10-8-6-4-2

OHS

Pull-ups

@95/65 lbs

-time cap 15 min-

Arnold Press x 15 x 5 sets

GHD Situps x 15 x 5 sets

Fri

For Time:

50 cal Row

50 HSPU

50 DB Snatch @70/40 lbs (L=1)

50 Box Jumps

50 T2B

50 Pushups

50 Vups

After Party

Lsit Pullups x ME x 5 sets

Single leg Deadlift x 10 x 3 sets each leg