08.19~08.23 WOD

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 AMRAP

21 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