23 11월 11.23~11.27 WOD
Mon
2:30 x 5 Rounds
Power Clean + Hang S. Clean + S. Clean
Rounds 1&2: @65%
Rounds 3-5: @70%
7 RFT
7 Power Cleans
7 Thrusters
7 Bar-facing Burpees
@95/65 lbs
Tues
2:00 x 5 Rounds
3 Snatch
Rounds 1&2: @70%
Rounds 3-5: @75%
2:30 x 5 Rounds
5 Snatch Pull @90%
8 min EMOM
Odd: ME DU
Even: Weighted Plank Hold @45/25 lbs
Wed
2:00 x 5 Rounds
3 Split Jerk
Round 1&2: @75%
Round 3-5: @80%
3 RFT
500m Row
25 Thrusters @45/35 lbs
15 Pull-ups
Thurs
Tabata @each station
A. Back Squats @95/65 lbs
B. L-sit
C. Ring Rows
D. Handstand Hold
E. Assault Bike
Fri
“The Chief is Dead”
4 min AMRAP + 1 min REST x 5 Rounds
3 Power Cleans @135/95 lbs
6 Push-ups
9 Air Squats
12 Deadlifts @135/95 lbs
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