03.14~03.18 WOD

14 3월 03.14~03.18 WOD

Mon

AM: 22.3

PM: 22.3 redo OR

12 min AMRAP

Row 500m

40 Abmat Situps

30 Push-ups

Tues

In Teams of 2

5 Rounds

P1: Run 3 Laps @b3

P2: 21 AKBS @32/24 kg + ME cal Bike

Wed

3 RFT

6 Squat Clean @205/155 lbs

12 Burpee over Bar

4 Squat Clean @205/155 lbs

8 Burpee over Bar

2 Squat Clean @205/155 lbs

4 Burpee over Bar

-rest 3 min-

Thurs

Muscle Snatch 1-1-1-1-1

Power Snatch 1-1-1-1-1

Squat Snatch 1-1-1-1-1

Tabata

20 sec ON – 10 sec HOLD @bottom x 8 Rounds

Bottom to Bottom) OHS @45/15 lbs

Fri

“Cindy Full of Grace”

3 Cycles of:

3 Rounds of Cindy

10 C&J @135/95 lbs

*1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats