11.16~11.20 WOD

16 11월 11.16~11.20 WOD

CF:
Mon
A. 3 Rounds
1 Squat Snatch @70-80%
1 Squat Snatch @80-90%
1 Squat Snatch @90+%
-rest 2-3 min between Rounds

B. For Time:
21-18-15-12-9-6-3
HSPU
Pull-ups

Tues
A. 2:30 x 5 Rounds
3-Position Clean (hang, below knee, ground)
Round 1&2: @70%
Round 3-5: @75%

B. 2:30 x 5 Rounds
5 Clean Pulls
Round 1&2: @90%
Round 3-5: @95%

C. Tabata
WBS @20/14 lbs

Wed
A. 2:30 x 5 Rounds
Power Snatch + Hang Snatch + Snatch
Rounds 1&2: @65%
Rounds 3-5: @70%

B. 2:00 x 5 Rounds
3 Snatch Balance
Rounds 1&2: @70%
Rounds 3-5: @75%

C. Row 500m for time

Thurs
2:00 x 5 Rounds
3 Split Jerk
Round 1&2: @70%
Round 3-5: @75%

10 min EMOM
Odd: ME Burpee Over Box
Even: ME RKBS @32/24 kg

Fri
5:00 x 5 Rounds
25 DB Thrusters @35/25 lbs x 2
75 DU
50 Air Squats
75 DU