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
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