12.23~12.27 WOD

23 12월 12.23~12.27 WOD

Mon

JUDAH

8 RFT

8 Hang Power Cleans @95/65 lbs

8 Front Squats @95/65 lbs

8 Push Press @95/65 lbs

8 Burpees

8 Pullups

8 Dips

8 Box Jumps @20”

8 Situps

Tues

Weekend Schedule

Wed

Closed

Thurs

Tempo Negative Deadlift to Below Knee + Clean + Clean x 1 x 3 sets

For Time:

30 Clean & Jerks @135/95 lbs

Fri

12 Days of Xmas

For Time

1 Lap Run

2 DB Squats

3 DB Push Presses 

4 DB Thrusters

5 Kettlebell Swings (53/35 lb)

6 Hand Release Pushups

7 Pull-Ups

8 Knees-to-Elbows

9 Box Jumps (24/20 in)

10 Burpees

11 cal Row

12 Overhead Walking Lunges (45/25 lb Plate)

DB: 40/20 lbs