12.16~12.20 WOD

16 12월 12.16~12.20 WOD

Mon

Every 90 sec x 7 Rounds

1 Clean + 1 Front Squat

*build up in weight; stay as needed

In Teams of 2

13 min AMRAP

P1: Front Rack Hold @135/95 lbs

P2: ME Rounds of Cindy

*P1 continues where P2 left off

Tues

Snatch Balance x 1 x 3 sets

10 min AMRAP

5 Snatches @135/95 lbs

50 DU

Wed

Teams Of 2 – Alternate Full Rounds

10 min AMRAP 

5 HSPU

10 DeadLift 225/155 lbs

Rest 1 Min

12 Rds

6 S2OH @135/95 lbs

12 T2B

Thurs

10 min EMOM

Odd: 30 sec Lsit Hold

Even: 10 Rower Pikes

4 RFT

500m Row

25 DB Situps @40/20 lbs

15 Ring Dips

Fri

In Teams of 2

Run 5 Laps Together

6 Rounds (3 each – alternating full rds)

15 Thrusters @95/65 lbs

15 Pull-ups

Run 5 Laps Together 

150 WBS

Run 5 Laps Together