13 9월 09.13~09.17 WOD
STRENGTH -FOR WEIGHT-
FIND 5RM BACK SQUAT
FOR TIME
50 POWER SNATCH 95/70
*10 T2B EMOM
9/14/2021 화
2MIN AMRAP 4MIN REST x 5R
10 LATER BURPEE OVER BAR
2 SQUAT CLEAN 205 / 140
10 C2B PULL UP
9/15/2021 수
20MIN EMON
1~5 4 POWER POSITION CLEAN
6~10 3 ABOVE KNEE CLEAN
11~15 BELOW KNEE CLEAN
16~20 1 CLEAN
*heavier than 2 weeks ago
3MIN ON X 3R
2LAP RUN at B3
ME PUSH PRESS 75 / 55
9/16/2021 목
FOR TIME
Row 1200m
60 KBS
12 MU
800m Row
40 KBS
8 MU
400m Row
20 KBS
4 MU
9/17/2021 금
EMOM in 30 minutes
Odd Minutes: AMRAP of ‘Cindy’
Even Minutes: 1 Power Clean*
1 Round of ‘Cindy’ consists of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
* Start at 65% 1RM and increase weight every round.
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