06.07~06.11 WOD

06.07~06.11 WOD

Mon
Deadlift x WEEK 1
EVERY 2MIN x 5RDS
BUILD UP to heavy 10 reps of DL
** Make 4sets as build up for last round
** weight should go heavier every week, so be mindful **

10 RFT
8 KB SNATCHES 24kg / 16kg
4 BOX JUMP ALL THE WAY

Tues
8 min AMRAP
4 C2B
6 THRUSTER 95 / 65
8 BURPEE OVER BAR
-1min rest-
6 min AMRAP
-1min rest-
4 min AMRAP

Wed
:90 x 7 Rounds
1 POWER SNATCH + 1 SQUAT SNATCH
@ 60~70% of POWER SNATCH
** BUILD UP

10 RFT
10 CAL BIKE
5 DB DEVILS PRESS 45 / 25

Thurs
:90 ON- :90 OFF
A. ROW 200m / 150m and M.E BAR MU
B. ROW 200m / 150 m and M.E HSPU

Fri
FOR TIME
TEAM OF 2
3 LAPS (TOGETHER)
30 C&J 95 / 55
3 LAPS
24 C&J 115 / 85
3 LAPS
18 C&J 135 / 105
3 LAPS
12 C&J 155 /125
3 LAPS
6 C&J 185 / 155
3 LAPS
2 C&J 205 / 175

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