09 5월 05.09~05.13 WOD
Mon
2:00 x 10 Rounds
Power Clean + Jerk + Front Squat + Jerk
*build up in weight and carry at good weight
In Teams of 2
2 RFT
50 T2B
100 WBS @20/14#
*reps combined
*one works, one rests
Tues
Less & Less
3 Rounds:
10 Snatches (95/65#)
12 Burpee over Bar
Directly Into…
2 Rounds:
10 Snatches (115/85#)
12 Burpee over Bar
Directly Into…
1 Rounds:
10 Snatches (135/95#)
12 Burpee over Bar
Wed
For Time:
3-6-9-12-9-6-3
Deadlift @275/185#
C2B Pull-ups
AES 14 Bar Hops (L=1)
*choose weight you can do 5 reps@ ~8 RPE
Thurs
2 RFT
15 Wall Walks
150 DU
2 RFT
25 HSPU
50 Abmat Situps
2 RFT
35 Hand-release Push-ups
700m Row
Fri
Manion
7 RFT
4 Lap Run @b3
29 Dirty Back Squats (135/95#)
*beginners take from rack
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