03.21~03.25 WOD

21 3월 03.21~03.25 WOD

Mon

Back Squat 

3 sets x 7 reps @~80%

10 min EMOM

Odd: ME DB Push-up to Row

Even: ME Abmat Sit-ups

Tues

2:00 x 5 Sets

5 Hang Snatch @~70%

3 RFT

21 HSPU

15 T2B

9 Burpee to Target

Wed

Muscle Clean 1-1-1-1-1

Power Clean 1-1-1-1-1

Squat Clean 1-1-1-1-1

“Karen”

150 WBS for time

Thurs

20 min AMRAP 

15 cal AAB

5 Ring MU

20 cal Row

10m HS Walk or 3-4 Wall Walk

Fri

“Dog Fight”

5 Rounds:

12 Deadlifts (115/85#)

12 Bar-Facing Burpees

Directly Into…

5 Rounds:

9 Hang Power Cleans (115/85#)

9 Box Jumps (24″/20″)

Directly Into…

5 Rounds:

6 Push Jerks (115/85#)

6 Burpee Box Jumps (24″/20″)