08.12~08.16 WOD

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