08.02~08.06 WOD

02 8월 08.02~08.06 WOD

WEEK 4
In 12 min,
20-15-10 TnG POWER SNATCH
*HEAVIER THAN WEEK 2

**ODD WEEK : C&J
** EVEN WEEK : SNATCH
For preparation of WOD in week 7
3RFT
10 Power C&J (TnG)
10 Power Snatch (TnG)
** RX : 135 / 95

THEN,

EVERY 3MINS FOR 9 MIN
30 AIR SQUATS
2LAPS
MAX STRICT PULL UP

8/03/2021 화
5MIN AMRAP X 3
10 BOX JUMP
15 PUSH JERKS
35 DU
-2min rest-
*start where you left off

8/4/2021 수
10 MIN EMOM
2 (Power Clean & Jerk)
**Build Up to 90% + of 1RM Push Jerk

3RFT
50 AB MAT SIT UPS
50 KBS
18m HAND STAND WALK

8/5/2021 목
25 MIN AMRAP
TEAM OF 2
**SWITCH EVERY 5 ROUNDS
2 MU
8 WBS 30 lbs / 24 lbs

8/6/2021 금
TEAM OF 2
*run together
*switch anytime while doing burpees and thruster

3 LAP Run
40 BAR FACING BURPEES
– 60 THRUSTER 75 / 55
RUN
BRB
– 50 THRUSTER 95 / 65
RUN
BFB
– 40 THRUSTER 115 / 75
RUN
BFB
– 30 THRUSTER 135 / 95
RUN
BFB
– 20 THRUSTER 155 / 105