01.20~01.24 WOD

20 1월 01.20~01.24 WOD

Mon

Squat Waves

Set 1: 6 Reps @70%

Set 2: 4 Reps @76%

Set 3: 2 Reps @82%

3 Minutes Rest

Set 4: 6 Reps @76%

Set 5: 4 Reps @82%

Set 6: 2 Reps @88%

3 Minutes Rest

Set 7: 6 Reps @82%

Set 8: 4 Reps @88%

Set 9: 2 Reps @94%

*rest as needed btwn mini-sets, but rest 3 min btwn big-sets

5 min AMRAP

ME 2-for-1 Burpees to T2B

Tues

3 Rounds of:

1 min ME Power Cleans @135/95 lbs

2 min REST

1 min ME Push Press @135/95 lbs

2 min REST

1 min ME Clean & Jerk @135/95 lbs

2 min REST

Wed

Double Pause Snatch x 1 x 3 sets

3-sec pause @ knee + 3-sec pause @ catch

3 RFT

50 DU

15 Snatch @95/65 lbs

Thurs

Bell

3 RFT

21 Deadlifts @185/125 lbs

15 Pull-ups

9 Front Squats @185/125 lbs

Fri

30 min AMRAP

P1: 500m Row

P2: 3 Rounds of Strict Cindy