29 6월 06.29~07.03 WOD
Mon
A. Stamina Squatting
1:30 x 7 Rounds
2 Front Squats + 4 Back Squats
@69% of 1RM Front Squat
3 RFT
40 cal Row
40 WBS @20/14 lbs
Tues
Snatch Balance x 1 x 3 sets
1:30 x 7 Rounds
1 Pause Snatch (3-sec @knee) + 1 Snatch
7 min AMRAP – Ascending Ladder by 2 reps
DB Snatch @50/35 lbs
Burpees
Wed
2:00 x 10 Rounds
Hi Hang Clean + Low Hang Clean & Jerk
Clean & Jerk
8 min AMRAP
12 T2B
12 Dbl RKBS @24/16 kg
Thurs
Barbell Pendlay Row x 8 x 5 sets
*each rep resets on ground
“JT”
21-15-9
HSPU
Pushups
Ring Dips
Fri
“Five Below”
In 5 minutes:
Buy In: 100 DU
With time remaining AMRAP:
6 Lateral DB Burpees
12 DB Front Squats
-rest 5 min-
In 5 minutes:
Buy In: 100 DU
With time remaining AMRAP:
6 Lateral DB Burpees
9 DB Front Squats
-rest 5 min-
In 5 minutes:
Buy In: 100 DU
With time remaining AMRAP:
6 Lateral DB Burpees
6 DB Front Squats
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