16 3월 03.16~03.20 WOD
Mon
Tempo OHS x 1 x 3 sets (5-3-1-1)
Death by WBS
*start @7 reps
Tues
On the 1:30 x 6 Sets:
Set 1: 11 Deadlifts + 11 Push Jerks
Set 2: 11 Deadlifts + 9 Push Jerks
Set 3: 11 Deadlifts + 7 Push Jerks
Set 4: 11 Deadlifts + 5 Push Jerks
Set 5: 11 Deadlifts + 3 Push Jerks
Set 6: 11 Deadlifts + 1 Push Jerk
In Teams of 2
10 min AMRAP
P1: 10 Burpee Box Over
P2: ME DU
Wed
6 RFT
3 Hang Power Snatch @155/105 lbs
3 OHS @135/95 lbs @155/105 lbs
9 Bar MU
9 T2B
18/16 cal row
Thurs
For Time:
8 Lap Run
50 Hang Power Cleans @135/95 lbs
6 Lap Run
30 Hang Power Cleans @155/105 lbs
4 Lap Run
10 Hang Power Cleans @185/125 lbs
Fri
“Hard Cindy”
20 min AMRAP
5 Weighted Pull-ups @35/25 lbs DB
10 Incline Push-ups @feet on 3/24”
15 Squats w/ 45/35 lbs plate
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