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
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