02.03~02.07 WOD

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