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
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