19 8월 08.19~08.23 WOD
Mon
Hero WOD
“Hal”
Cash in: 50 Burpees
10 RFT
5 Deadlifts
5 Hang Power Cleans
5 Thrusters
5 Back Squats
@135/95 lbs
Cash out: 50 WBS @20/14 lbs
Tues
Gymnastic Skill
6 min EMOM
1 Pullup + 1 C2B + 2 Bar MU
KB Conditioning
Beef Jerky”
12 min AMRAP21 Dbl KB Swings
14 Dbl KB Reverse Lunges
7 Dbl KB S2OH
@16/12 kg
Wed
Explosive Power
In 15 min find your 1RM Clean
Conditioning
For Time:
50 Power Cleans @135/95 lbs
EMOM – 4 Burpee over Bar
Thurs
Snatch Skill/Strength
5 min EMOM
3-Position Muscle Snatch + 3 OHS
Rest 1 Minute
7 min EMOM
1 Power Snatch + 1 OHS + 1 Squat Snatch
Conditioning
“Ares”
5 RFT
12 Power Snatch @95/65 lbs
60 DU
-17 min time cap-
Fri
Hero WOD
“Hades”
3 RFT
200m Run (2 laps @b3)
10m Handstand Walk
Row 200m
20 Deficit Pushup
200m Farmers Carry
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