03 2월 02.03~02.07 WOD
Mon
Squat Waves
Set 1: 6 Reps @74%
Set 2: 4 Reps @80%
Set 3: 2 Reps @86%
3 Minutes Rest
Set 4: 6 Reps @80%
Set 5: 4 Reps @86%
Set 6: 2 Reps @92%
3 Minutes Rest
Set 7: 6 Reps @86%
Set 8: 4 Reps @92%
Set 9: 2 Reps @98%
Tabata – alternating 16 Rounds
Plyo Push-ups
DU
Tues
10 min EMOM
Odd: Bar MU practice
Even: REST
15 min AMRAP
21 cal Row
15 Ring Dips
9 AKBS @32/24 kg
Wed
Snatch x 1 x 3 sets
In Teams of 2
12 min AMRAP
ME OHS @135/95 lbs
*12 Syncro Burpee over Bar every time you drop bar/change
Thurs
Full Clean Ladder w/ Pit Crew (3-4 ppl)
Set 1: 5-4-3
Set 2: 4-3-2
Set 3: 3-2-1
You choose weight for each set
5 min AMRAP
ME G2OH @95/65 lbs
Fri
Mary
20 min AMRAP
5 HSPU
10 Pistols
15 Pull-ups
No Comments