01.28~01.31 WOD

28 1월 01.28~01.31 WOD

Tues

Back Squat Waves

Set 1: 6 Reps @72%

Set 2: 4 Reps @78%

Set 3: 2 Reps @84%

3 Minutes Rest

Set 4: 6 Reps @78%

Set 5: 4 Reps @84%

Set 6: 2 Reps @90%

3 Minutes Rest

Set 7: 6 Reps @84%

Set 8: 4 Reps @90%

Set 9: 2 Reps @96%

*use based off 5RM from 2 weeks earlier

Run 100m sprints x 10 sets

Or

Row 150m sprints x 10 sets

~1 work : 2 rest ratio

Ex. Work: ~1 min then Rest: ~2 min

Wed

Hang Snatch x 2 x 3 sets

For Time:

21-15-9

Power Snatch @95/65 lbs

T2B

Thurs

On the 1:30 x 7 Sets:

1 Power Clean

1 Front Squat

1 Push Jerk

1 Cluster

For Time:

15 Power Cleans 

30 Burpee over Bar

15 Front Squats 

20 Burpee over Bar

15 Push Jerks 

10 Burpee over Bar

@155/105 lbs

-15 min time cap-

Fri

10 RFT

3 Snatches 135/95 lbs

15 WBS @20/14 lbs