02.24~02.28 WOD

24 2월 02.24~02.28 WOD

Mon

Back Squat Waves 

3 Super Sets

              Set 1      Set 2       Set 3

4 reps @86%    @92%     @98%

3 reps @92%.   @98%.    @104%

2 reps @98%.   @104%   @110%

*3 min rest between super sets

4 RFT

50 DU

25 WBS

-10 min time cap-

Tues

Split Jerk 1 x 3 sets

2 min ON – 1 min OFF / 4 Rounds

15/11 cal Row

5 Hang Power Cleans @135/95 lbs

ME S2OH @135/95 lbs

Wed

Snatch x 1 x 3 sets

For Time:

15-12-9-12-15

OHS @135/95 lbs

T2B

Thurs

In Teams of 2

10 RFT (5 each – alternating)

5 Bar-facing Burpees

7 Thrusters @135/95 lbs

10 RFT (5 each – alternating)

5 HSPU (any style)

7 Deadlifts @225/155 lbs

Fri

4 RFT

4 Lap Run @b3

21 KBS @24/16 kg

15 Pull-ups