06.13~06.17 WOD

13 6월 06.13~06.17 WOD

Mon
In 10 min build up to a heavy, good set of Deadlifts x 3 reps
*retest from 5/18

5 RFT
60 DU
15 C2B Pull-ups

Tues
In 10 min find your 3RM for Hang Clean & Jerk

5 RFT
12 Hang Power Clean & Jerks
9 Thrusters
6 Power Snatches
@115/75#

L1:
Skill: Hang Clean & Jerk
1:30 x 10 Rounds
3-5 Hang Clean & Jerk
*as you go up in weight go down in reps but NOT TOO HEAVY – focus on technique

WOD:
10 min EMOM
Odd: ME Thrusters
Even: ME Ring Rows

Wed
In 10 min find your 3RM for Bench Press

For Time:
50-40-30-20-10
Push-ups
Pistol Squats (L=1)

Thurs
For Time:
Row 2000m
21 Cleans
15 Thrusters
Row 1000m
15 Cleans
12 Thrusters
Row 500m
9 Cleans
9 Thrusters
@135/95#

L1:
Skill: Barbell Clean
1:30 x 10 Rounds
3 Position Clean (Hi, Low, Ground)

WOD:
5 RFT
250m Row
10 Cleans

Fri:
“Forrest”
3 RFT
20 L-sit Pull-ups
30 T2B
40 Burpees
8 Lap Run @b3