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
No Comments