04.04~04.08 WOD

04 4월 04.04~04.08 WOD

Mon

Back Squat

5 sets x 3 reps @90%

10 min AMRAP – Ascending by 2

WBS @20/14 lbs

T2B

Burpees

Tues

1:30 x 10 Sets

Push Press + Push Jerk + Split Jerk

*build up in weight

For Time:

100 cal Row

200 Abmat Situps

300 DU

Wed

10 min EMOM – 1 Snatch

*build up in weight

“Nancy”

5 RFT

400m Run (4 Lap @b3)

15 OHS @95/65 lbs

-20 min time cap-

Thurs

Muscle-up Practice

10 min EMOM – 3 MU (Bar/Ring)

20 cal AirBike AFAP (As Fast As Possible) x 5 sets

*AES 2:00 REST

Fri

4 Cycles For Time

Cycles 1&2:

2 Rounds of Cindy

10 C&J @135/95 lbs

Cycles 3&4:

1 Round of Mary

10 Snatches @135/95 lbs