02.07~02.11 WOD

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