07 2월 02.07~02.11 WOD
CF
Mon
In 15 min find your 1RM Back Squat
(3:00 x 5 Sets)
10 min AMRAP – Ascending Ladder by 2
Burpee Box Overs
T2B
Tues
In 10 min find your 1RM Snatch
(10 min EMOM)
3 Rounds:
5 Lap Run
15 Power Snatches @95/65 lbs
Wed
3 Rounds: 15 Deadlifts @135/95 lbs 15 Pull-ups
Directly Into…
3 Rounds: 12 Front Squats @135/95 lbs 12 Chest to Bar Pull-ups
Directly Into…
3 Rounds: 9 Shoulder to Overhead @135/95 lbs 9 Strict Pull-ups
Time Cap: 20 Minutes
Thurs
For Time:
100 DU
50 cal Row
100 DU
50 cal AAB
100 DU
Fri
“Holleyman” 30 Rounds: 5 Wallballs @20/14 lbs 3 Handstand Push-ups 1 Power Clean @225/155 lbs
Time Cap: 30 Minutes
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