13 1월 01.13~01.17 WOD
Mon
In 18 minutes:
Back Squat – find your 5RM
*remember this weight; will be used in new cycle starting next week
12 min AMRAP
8 Pull-ups
12 Push-ups
16 Lunges (L=1)
Tues
Jerk x 1 x 3 sets
10 min EMOM
Odd: ME Ring Dips
Even: ME Cal Row
Wed
Hang Snatch x 3 x 3 sets
*hold receiving position for 3 seconds
For Time:
21-15-9
Dbl KBS @20/12 kg
Burpee to Pull-up
Thurs
Clean 1 x 3 sets
3 RFT
50 DU
15 C&J @95/65 lbs
Fri
4 RFT
21 OHS @135/95 lbs
4 Lap Run @b3
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