18 5월 05.18~05.22 WOD
Mon
Stamina Squatting
10 min EMOM
1 Front Squat + 3 Back Squats
@67% of 1RM Front Squat
For Time:
21-15-9
Power Cleans @135/95 lbs
AES 50 DU
then…
21-15-9
Front Squats @135/95 lbs
AES 50 DU
Tues
2 Split Jerk Balance + 1 Split Jerk x 3 sets
@~30-40% of 1RM CJ
1:30 x 10 Rounds
Hang Clean + 2 Split Jerk
Wed
1:30 x 10 Rounds
1 Hang Snatch High Pull
1 Hang Snatch
1 Snatch
10 min EMOM
Row 15/12 cal
Thurs
“Encore” – In 20 minutes:
5:00 x 2 Rounds:
21 Dumbbell Hops
12 DB Thrusters
21 Dumbbell Hops
9 DB Clean and Jerks
21 Dumbbell Hops
6 DB Devils Press
then…
5:00 x 2 Rounds:
21 Dumbbell Hops
6 DB Devils Press
21 Dumbbell Hops
9 DB Clean and Jerks
21 Dumbbell Hops
12 DB Thrusters
*DB @40/25 lbs x 2
*DB Hops over single DB handle
*DB Hop over and back is 1 rep
Fri
“Lynne”
5 Rounds of:
ME Bench Press + ME Pull-ups @BW
*rest as needed between mvmnts and rounds
Finisher:
50/35 cal on Airbike for time
*go in heats and cheer each other on
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