06.20~06.24 WOD

20 6월 06.20~06.24 WOD

Mon
In 12 min find your 1RM for Clean & Jerk for the day

4 RFT
15 Jerks @~70% of BW
50 Air Squats

Tues
1:30 x 8 Rounds
Snatch Deadlift + Hang Snatch High Pull + Snatch

10 min EMOM
Odd: ME Ring Rows
Even: ME Push-ups

L1: Snatch
Skill: Hang Snatch High Pull
10 min EMOM
1 Snatch Deadlift + 3 Hang Snatch High Pull
*use light weight

WOD:
10 min EMOM
5 Hang Snatch

Wed
3 RFT
4 Lap Run @b3
15 SDHP
15 Thrusters
@95/65#

Thurs
20 min EMOM – ME @each station
A. Rope Climbs
B. Reverse Burpee (Deck Squat to HS Hold)
C. AAB
D. Burpees
E. REST

L1:
Skill: Rope Climbs
WOD: same as class

Fri
Indi Eva Strong (No partner)
5 RFT
24 DU
19 T2B
2 Clean & Jerks @205/135#
4 Lap Run @b3
*if teams of 2: you go, I go / run together