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
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