10.12~10.16 WOD

12 10월 10.12~10.16 WOD

Mon

1:30 x 7 Rounds

2 Back Squats

For Time:

12-8-6-8-12

Clean & Jerk @135/95 lbs

AES 2 Rounds of Cindy

Tues

2 Rounds (TNG) + Unbroken)

10 Power Snatches @50-60%

8 Power Snatches @60-70%

6 Power Snatches @+75%

*Rest 90 sec between sets

**Rest 3 min after Round 1

10 min EMOM

Odd: 20/15 Ring Dips

Even: 200/150m Row 

Wed

3 Rounds (all singles)

5 Squat Cleans @50-60%

4 Squat Cleans @60-70%

3 Squat Cleans @70-80%

*Rest 2-3 min between Rounds

For Time:

21-15-9 

Deadlift @275/185 lbs

AES 100 DU

Thurs

21 min EMOM

A. 8 Strict T2B

B. 10 Bench Press @165/105 lbs

C. 12 DB Box Step-ups (L=1) @50/35 lbs x 2, Box@24/20”

Fri

For Time:

21-15-9

Back Squats (from ground) @135/95 lbs

Burpee over Bar

15-12-9

Hang Power Cleans @135/95 lbs

HSPU

12-9-6

C2B Pull-ups

S2OH @135/95 lbs