09.23~09.27 WOD

23 9월 09.23~09.27 WOD

Mon

In 10 minutes, build to a heavy set of 7 reps (7RM of the day)

For Time:

21-15-9

Deadlift @225/155 lbs

AES 30 WBS

Tues

Hang Snatch x 1 x 3 sets

*aim to beat last week’s snatch weight

5 RFT

12 Power Snatches @95/65 lbs

12 Burpee over Bar

60 DU

Wed

“Artemis”

20 min EMOM 

Odd: 5 Front Squats (from ground)

Even: 30 sec ME Strict HSPU

Thurs

7 min EMOM

3 T2B + 3 Bar MU

4 RFT 

Row 500m

20 Ring Dips

Fri

For Time:

2 Lap Run + 10 C&J @115/75

2 Lap Run + 8 C&J @135/95

2 Lap Run + 6 C&J @155/115

2 Lap Run + 4 C&J @175/125

2 Lap Run + 2 C&J @195/135