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)
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