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
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