09 3월 03.09~03.13 WOD
Mon
For Time:
21-18-15-12-9
Dirty Back Squats @155/105 lbs
AES 2 Lap Run @b3
Tues
Clean + 2 Jerks + Clean + Jerk x 1-1-1-1
*try to increase weight from last time
6 min AMRAP
8 Hang Power Cleans @135/95 lbs
12 Burpee over Bar
Wed
Power Snatch + Squat Snatch x 1 x 3 sets
3 RFT
15 Ring Dips
30 RKBS @32/24 kg
60 DU
Thurs
7 min EMOM
1 Pull-up + 1 C2B Pull-up + 1 T2B x 5 reps
For Time:
50 HSPU
50 Pistols
50 WBS @20/14 lbs
Fri
Bench Press x 5 x 5 sets
Tabata
Front Squats @95/65 lbs
(or DB Squats @40/20lbs)
Until 100 reps completed
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