02.17~02.21 WOD

17 2월 02.17~02.21 WOD

Mon

Back Squat Waves

Set 1: 4 reps @83%

Set 2: 3 reps @89%

Set 3: 2 reps @95%

• rest 3 min –

Set 4: 4 reps @89%

Set 5: 3 reps @95%

Set 6: 2 reps @101%

• rest 3 min –

Set 7: 4 reps @95%

Set 8: 3 reps @101%

Set 9: 2 reps @107%

*based off 5rm back squat 

Tabata Bottom to Bottom

OHS @45/15 lbs

Tues

In Teams of 3

For Time:

150 Pull-ups

150 KBS @32/24 kg

150 T2B

150 Burpees

Wed

Every 90 seconds x 10 Rounds

3 Power Clean

3 Front Squat

3 Push Jerk

*build up in weight; stay as necessary 

7 min AMRAP

14 WBS @20/14 lbs

7 Deadlifts @225/155 lbs

Thurs

A. 15 mins to build up to heavy single (1x) for Snatch Balance

B. 15 mins to build up to heavy singles (1x) for Hang Snatch

C. 8 min EMOM

Odd: ME cal Row 

Even: ME HSPU

Fri

3 Cycles of:

3 Rounds of Cindy

10 C&J @135/95 lbs (AF: DB Devils Press)