12.09~12.13 WOD

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