16 5월 05.16~05.20 WOD
CF
Mon
Far East Throwdown Indv. Workout #2
2:30 x 8 Rounds
3 Cleans + 2 Front Squat + 1 Jerk
*build up in weight and lower as needed but last all 8 rounds
10 min AMRAP – Ascending by 3
WBS @20/14#
AES 30 DU
ex. 3 WBS + 30 DU, 6 WBS + 30 DU, 9 WBS…
Tues
In 12 min find your 1RM Snatch
“Lung Island”
25-20-15-10-5
Cal Row
Power Snatches @75/55#
L1:
Skill: Snatch
5 min EMOM – practice for WOD
3-5 Hang Snatch or 3-5 Snatch from Ground
WOD: same as above or change Power Snatch to OHS
Wed
In 10 min build up to a heavy, good set of Deadlifts x 3 reps
*not 3RM
For Time:
3-9-15-21-15-9-3
Deadlifts @205/145#
Box Jumps @24/20” (step down)
Thurs
20 min EMOM
a. 15 Strict HSPU
b. 20 Pull-ups
c. 15/10 cal AAB
d. :30 side plank x 2(each side)
L1:
Skill Kipping Pull ups + HSPU
WOD: same as class (scale HSPU to box hspu or wall walk)
Fri
“Going Nowhere”
3 min AMRAP #1
25 Bar-facing Burpees
ME Front Squat @155/105#
-3 min REST-
3 min AMRAP #2
25 Bar-facing Burpees
ME Front Squat @135/95#
-3 min REST-
3 min AMRAP #3
25 Bar-facing Burpees
ME Front Squat @115/85#
-3 min REST-
3 min AMRAP #4
25 Bar-facing Burpees
ME Front Squat @95/65#
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