14 10월 10.14~10.18 WOD
Mon
CF Open 20.1
10 RFT
8 G2OH @95/65 lbs
10 Bar-facing Burpees
or
5km Row
Tues
In Teams of 2
10 min AMRAP
P1: Deadlift Hold @225/155 lbs
P2: ME DU
-rest 2 min-
10 min AMRAP
P1: Wallsit Hold
P2: ME OHS @135/95 lbs
Wed
2 min ON – 2 min OFF / 5 Rounds
12 C2B Pull-ups
6 DB Devils Press
ME DB Box Step Over
*DB(x2) @50/35 lbs each
Thurs
10 min Handstand Hold/Walking practice
For Time:
21-15-9
Deadlift
Hang Power Clean
Front Squat
@135/95 lbs
-15 min time cap-
Fri
Open 20.2
Or
15 min AMRAP
2 Lap Run
12 DB Snatch
12 DB OH Walking Lunge (6 steps each arm then change)
@50/35 lbs
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