09.30~10.04 WOD

30 9월 09.30~10.04 WOD

Mon

Front Squat – E2MOM x 10 min (5R)

R1: 6 reps

R2: 4 reps

R3: 2 reps

R4: 4 reps

R5: 6 reps

In Teams of 2

8 Rounds (4 each)

P1: 80 DU 

P2: 10 Burpee to Target + ME WBS

*rest 1 min everytime you change

Tues

E2MOM – 10 min (5 rounds)

1 Hang Power Snatch

2 Power Snatch

3 OHS

“Bartender”

5 RFT

12 Deadlifts

9 OHS

6 Hang Power Snatches 

@115/85 lbs

Wed

Feet on Rower Pikes x 10 x 3 sets

Pike to Wall x 10 x 3 sets

Row 5km

*EMOM 5 Burpee over Rower

Thursday 

Behind-neck Split Jerk x 1 x 3 sets

8 RFT (4R each arm – alternating AER)

1 KB Clean

2 KB Squat

3 KB Press

4 KB Snatch

*with ONE KB @24/16 kg

Fri

“Saved by the Barbell”

For 17 minutes, 3 Rounds for MAX Reps

1 min Burpees

1 min WBS @20/14 lbs

1 min Deadlifts @115/75 lbs

1 min MB Situps @20/14 lbs

1 min Hang Power Cleans @115/75 lbs

1 min REST