07.20~07.24 WOD

20 7월 07.20~07.24 WOD

Mon

2:00 x 7 Rounds

1 Low Hang Squat Clean (below knee)

1 Push Jerk

1 Low Hang Squat Clean (below knee)

1 Split Jerk

3 RFT

15 Hang Squat Cleans (115/85 lbs)

15 Lateral Barbell Burpees

Tues

1:30 x 7 Rounds

3 Power Snatch TNG

For Time: 

Cash in: 25 T2B

50 OHS @135/95 lbs

*everytime drop bar: 25 T2B

Wed

Full Clean Ladder w/ Pit Crew (3-4 ppl)

Set 1: 5-4-3

Set 2: 4-3-2

Set 3: 3-2-1

You choose weight for each set

7 min AMRAP 

14 RKBS @32/24 kg

7 Strict HSPU

Thurs

[On the 0:00]

40/30 Calorie Row

20 Lateral Burpees Over the Rower

[On the 5:00 & 9:00]

30/24 Calorie Row

15 Lateral Burpees Over the Rower

[On the 13:00, 16:00, & 19:00]

20/15 Calorie Row

10 Lateral Burpees Over the Rower

Fri

“Huggies”

For Time:

5 Lap Run

15-12-9:

Front Squats (115/85)

Chest to Bar Pull-ups

10 Lap Run

15-12-9:

Thrusters (115/85)

Pull-ups

5 Lap Run