12 8월 08.12~08.16 WOD
Mon
Stamina Squatting
12 min EMOM
Odd: 3 Front Squats
Even: 6 Back Squats
@69% of 3RM Backsquat (3% more than last week)
Team Conditioning
In Teams of 2
13 min AMRAP – Alternate Full Rounds
10 Pull-ups
15 WBS @20/14 lbs
Tues
Explosive Strength Endurance
“Touch-N-Go” Power Clean x 10 reps x 3 sets
Conditioning
For Time:
30-20-10
Cal Row
HSPU
Wed
Upper Body Strength
10 min EMOM
Odd: ME “1/4+1”Bench Press @~100% BW
Even: Rest/Spot
Conditioning
2 RFT
100 DU
50 DB OHS @50/35 lbs
25 Ring Dips
-time cap 20 min-
Thurs
Closed
Fri
Interval Conditioning
3 min ON – 3 min OFF @ EACH PART
Hot Sauce” Part #1
21/15 Calorie Row
21 Lateral Burpees over Rower
ME OHS @75/55 lb
REST 3 MIN
“Hot Sauce” Part #2
18/13 Calorie Row
18 Lateral Burpees over Rower
ME OHS @95/65 lb
REST 3 MIN
“Hot Sauce” Part #3
15/11 Calorie Row
15 Lateral Burpees over Rower
ME OHS @115/85 lb
REST 3 MIN
“Hot Sauce” Part #4
12/9 Cal Row
12 Lateral Burpees over Rower
ME OHS @135/95 lb
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