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
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