11.09~11.13 WOD

09 11월 11.09~11.13 WOD

Mon
3:00 x 5 Rounds
Back Rack Lunges 10 steps + 5 Max Height Jumps

4 RFT
25 WBS
15 C2B Pull-ups

Tues
2 Rounds (TNG)
6 Power Snatches @60-70%
4 Power Snatches @70-80%
2 Power Snatches @80+%
*rest 90 sec between sets
**rest 3 min between rounds

5 RFT
10 Dbl KBS @24/16 kg x 2
50 DU
10 Burpees

Wed
3 Rounds (all singles)
3 Squat Cleans @65-75%
2 Squat Cleans @75-85%
1 Squat Clean @85+%
-rest 2-3 min between Rounds

5 RFT
20 HSPU
Row 200m

Thurs
Cash in: 10 Lap Run
5 Rounds
25 SDHP
25 OHS
Cash out: 10 Lap Run

Fri
“Angus”
3RFT
10 Thrusters @135/95 lbs
12 Pull-ups
25 Burpees