23 5월 05.23~05.27 WOD
Mon
3:00 x 7 Rounds
3 Power Cleans + 3 Front Squat + 3 Jerks
*first 5 sets build up in weights
**last 5 sets try and keep same weight
8 min EMOM
Odd: ME C&J @135/95#
Even: 10 Barbell Hops (L+R=1)
Tues
For Time:
21 Snatches @95/65#
9 Lap Run
15 Snatches @135/95#
6 Lap Run
9 Snatches @165/115#
3 Lap Run
L1:
Skill: Snatch
Take ~12 min to practice movement and find working weights for WOD.
WOD: same as class but scale weight
Wed
12 DB Bench Press + 21 Ring Rows x 5 sets
12 min AMRAP
8 Strict Pull-ups
10 Pistols
12 Burpees
Thurs
“Do iT”
For Time:
60 Deadlifts
45 Hang Power Cleans
30 Push Jerks
@155/105#
L1:
Skill: Deadlift + Hang P Clean + Push Jerks
Take 20 minutes to review movements and find weight for wod
WOD: same as class
Fri
“Five Minute Major”
5 min AMRAP:
Buy-In: 100 Double Unders
Max Rounds With Time Remaining:
12 Toes to Bar
12 Dumbbell Front Squats (50/35)’s
-Rest 5 Minutes-
5 min AMRAP:
Buy-In: 100 Double Unders
Max Rounds With Time Remaining:
9 Toes to Bar
9 Dumbbell Thrusters (50/35)’s
-Rest 5 Minutes-
5 min AMRAP:
Buy-In: 100 Double Unders
Max Rounds With Time Remaining:
6 Toes to Bar
6 Dumbbell Clusters (50/35)’s
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