06.14~06.18 WOD

14 6월 06.14~06.18 WOD

MON
DL WEEK 2
EVERY 2MIN x 5RDS
BUILD UP to heavy 10 DL
** 1st~4th round, 3 to 5 reps
** Make 4sets as build up for last round
** weight should go heavier every week, so be mindful **

7 RFT
9 DL 155 / 105
6 Hang Power Clean 155 / 105
3 Bar MU

TUESDAY
7 MIN AMRAP
12 cal row
12 HSPU
12 DB hang power snatch 50 / 35
-2:30 rest-
5 MIN AMRAP
-2:30 rest-
3 MIN AMRAP

WEDNESDAY
:90 x 7R
1 POWER SNATCH + 1 SQUAT SNATCH
@ 65~75% of POWER SNATCH
** BUILD UP

5 RFT
35 DU
7 POWER SNATCHES 95 / 65
7 Burpee over bar

THURSDAY
30min AMRAP
10 BENCH PRESS 165 / 110
20 / 16 CAL ROW
10 T2B
-1min rest-

FRIDAY
24 MIN EMOM
5 POWER SNATCH 115 / 85
10 CAL AAB
20 WBS
30 DU