03.09~03.13 WOD

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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