01.06~01.10 WOD

06 1월 01.06~01.10 WOD

Mon

25 minute AMRAP

5 Deadlift @225/155 lbs

4 Bench Press @155/105 lbs

3 Front Squat @185/135 lbs

Tues

10 minutes to practice Free Handstand Hold

6 RFT

21 WBS

15 C2B Pull-ups

9 Burpee to Target

Wed

For Time:

10 C&J + 1 Lap Run

8 C&J + 2 Lap Run

6 C&J + 3 Lap Run

4 C&J + 4 Lap Run

2 C&J + 5 Lap Run

@155/105 lbs

Thurs

10 min EMOM

Odd: Strict Ring MU skill work

Even: 10 Box Jumps @30/24”

5 Rounds for each person

P1: Row 200m

P2: ME DU

*rest 1 min between rounds

Fri

Air Force

20 Thrusters

20 SDHP

20 Push Jerks

20 OHS

20 Front Squats

@95/65 lbs

*4 burpees EMOM, start with it