11.18~11.22 WOD

18 11월 11.18~11.22 WOD

Mon

Back Squats x 10 x 3 sets

4 RFT

30 HR Push-ups 

20 Ring Rows

10 Strict T2B

Tues

3-Position Snatch x 1 x 3 sets

12 min EMOM

Odd: 15 AKBS @32/24 kg

Even: 50 DU

Wed

Clean & Jerk x 1 x 3 sets

(scale: 3 Hang Cleans + 3 Push Jerks)

For Time:

9-15-21

Hang Power Cleans @155/105 lbs

Burpee over Bar

Thurs

30 min EMOM 

A. 15/10 Ring Dips

B. 13/9 cal Row

C. 15 GHD Sit-ups 

D. 13/9 cal bike

E. 15 Pull-ups

Fri

20 min AMRAP

4 Rounds of Bear Complex @135/95 lbs

4 Lap Run @B3

20 min AMRAP

4 DB Squat

4 DB Push Press

4 DB Thruster

4 Laps Run @B3