4tp Fitness | 03.28~04.01 WOD

28 3월 03.28~04.01 WOD

Posted at 06:45h in CF, 미분류 by fourtp 0 Comments

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Mon

Back Squat

5 sets x 5 reps @~85%

3 RFT

30 DB S2OH @40/20 lbs x 1 (15 ea)

15 T2B

3 Lap Run

Tues

Bench Press

5 sets x 7 reps

4 RFT

12 Burpees

12 C2B Pull-ups

12 AKBS @32/24 kg

Wed

2:00 x 5 Sets

1 Power Clean + 1 Jerk + 1 Front Squat + 1 Jerk

2 RFT

15 C&J @135/95 lbs

50 WBS @20/14 lbs

Thurs

8 sets x 500m + Rest 1 min

*try to score similar times every round

Fri

3 Cycles of:

2 Rounds of Mary (5 HSPU, 10 Pistols, 15 Pull-ups)

10 Snatches @135/95 lbs