10.19~10.23 WOD

19 10월 10.19~10.23 WOD

Mon

1:30 x 8 Rounds

3 Front Squat 

15 RFT

15 Ring Rows

15 Push-ups 

Tues

2 Rounds (TNG + Unbroken)

8 Power Cleans @55-65%

6 Power Cleans @65-75%

4 Power Cleans @+75%

*Rest 90 sec between sets

**Rest 3 min after Round 1

3 RFT

50 WBS

100 DU

Wed

3 Rounds (all singles)

4 Squat Snatches (55-65%)

3 Squat Snatches (65-75%)

2 Squat Snatches (75-85%)

*rest 2-3 min between sets

10 min AMRAP – Ascending Reps by 2

HSPU

Cal Row

Thurs

24 min EMOM 

A. 5 C2B Pull-ups + 10 sec hold @top

B. 15 Box Jumps 24/20” (step down)

C. 30-sec Lsit Hold (use KBs)

Fri

“Air Force”

20 Thrusters

20 SDHP

20 Push Jerks

20 OHS

20 Front Squats

@95/65 lbs

*EMOM: 4 Burpees (start with)