11.04~11.08 WOD

04 11월 11.04~11.08 WOD

Mon

20.4

Tues

10 min EMOM

Odd: ME Strict Ring MU

Even: REST

7 RFT

7 AKBS

7 RKBS

40 DU

@32/24 kg

Wed

9 min EMOM

3 Front Squat

3 Push Press

3 Thrusters

@115/75 lbs

For Time:

21-15-9

Cal Row

T2B

Thurs

Pause Snatch x 1 x 3 sets

(hold 3-sec @knee) 

9 min AMRAP

12 Burpee over Bar

9 Hang Snatch

6 OHS 

@115/75 lbs

Fri

In Teams of 2

12 RFT: (6 each – alternate full rounds)

12 DB Deadlift

9 DB Hang Cleans

6 DB S2OH

@40/25 lbs