10.26~10.30 WOD

26 10월 10.26~10.30 WOD

Mon

10 minutes to establish:

Back Squat 1RM

For Time:

30-20-10

T2B

KB Lunge @24/16 kg x 2 (1 step=1 rep)

Tues

2 Rounds (TNG) + Unbroken)

8 Power Snatches @55-65%

6 Power Snatches @65-75%

4 Power Snatches @+75%

*Rest 90 sec between sets

**Rest 3 min after Round 1

8 min AMRAP-Ascending by 2

Front Squats @95/65 lbs

Barbell Push-ups 

Wed

For Time:

Row 1,500m

5 RFT

10 Bar MU (14 Burpee Pull-ups)

7 S2OH @155/105 lbs

Thurs

3 Rounds (all singles)

4 Squat Cleans @55-65%

3 Squat Cleans @65-75%

2 Squat Cleans @75-85%

*Rest 2-3 min between Rounds

10 min EMOM 

Odd: 20 RKBS @32/24 kg

Even: 60 DU

Fri

For Time:

Cash in: 5 Lap Run @b3

then…

5-7-9-11

Thrusters 

Burpee over Bar

Men: 95/105/115/125

Women: 65/75/85/95