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
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