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
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