09 12월 12.09~12.13 WOD
Mon
Snatch-grip Deadlift x 3 x 3
10 min AMRAP
20 Vups
10 Pull-ups
20 Pushups
Tues
In 15 min find 1RM for this complex:
1 Cluster+ 1 Push Jerk + 1 Split Jerk
Karen
150 WBS for time
Wed
10 min EMOM
Odd: 6 Bar MU/6 Lsit Pullup
Even: REST
10 min EMOM
Odd: 15 Dbl KBS @20/12kg
Even: 15 Ring Dips
Thurs
Hang Snatch + Snatch x 1 x 3 sets
8 min AMRAP – Ascending Ladder by 2
HSPU
AES 60 DU
Fri
In Teams of 2
50 Power Cleans
50 Front Rack Lunges
50 S2OH
@135/95 lbs
OR
60 DB Cleans
60 DB Lunges
60 DB S2OH
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