08.03~08.07 WOD

03 8월 08.03~08.07 WOD

Mon

Front Squat 1-1-1-1-1

For Time:

10 Thrusters

15 Bar-facing Burpees

20 Thrusters

25 Bar-facing Burpees

30 Thrusters

35 Bar-facing Burpees

@95/65 lbs

Tues

1:30 x 10 sets

3 Power Snatches (TNG)

3 RFT

Row 500m

21 Push-ups 

12 Strict T2Rings

Wed

2:00 x 10 sets

1 Power Clean + 1 Front Squat + 1 Split Jerk

Tabata – 20 sec on – 10 sec off / 8 Rounds

20 seconds: Back Squat @135/95 lbs

10 seconds: Hold @top with bar on back

Thurs

20 min EMOM

Odd: 30 sec ME HSPU

Even: 10 Pendlay Row

Fri

“Ladybug”

3 Rounds:

1 Round of “Kelly”

1 Round of “Helen”

1 Round of “Kelly”:

4 Lap Run

30 Wallballs (20/14)

30 Box Jumps (24″/20″)

1 Round of “Helen”:

4 Lap Run

21 Kettlebell Swings (53/35)

12 Pull-Ups