03.16~03.20 WOD

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