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
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