07.04~07.08 WOD

04 7월 07.04~07.08 WOD

Mon (7/1)
2:00 x 10 Rounds
Clean + Jerk + Front Squat + Jerk
*build up in weight

In Teams of 2 – You Go, I Go
12 min AMRAP
A. 7 T2B + 7 Burpees
B. 30 DU
Ex. P1: A, P2: A, P1: B, P2: B, etc…

Tues
1:30 x 10 Rounds
Snatch Deadlift Pause @Mid Thigh + Hang Snatch Pull + Snatch
*build up in weight

For Time:
40-30-20-10
Pistols
Push-ups
Ring Rows

L1:
Skill: Snatch
1:30 x 10 Rounds
2 Snatch Deadlift + 1 Snatch
WOD:
9 min AMRAP:
7 Burpee over Bar
5 Snatches

Wed
In Teams of 2
For Time:
50-40-30-20-10
HSPU
Box Jumps @24/20”
2-4-6-8-10 Rope Climbs

Thurs
5 RFT
21 WBS 30/20#
15 C2B Pull-ups
9 MB Hollow Rocks @30/20#
3 Lap Run

L1:
Skill: Kipping Pull-ups
WOD: same as class but scale C2B —> Reg Pull-ups

Fri:
5 Rounds:
15/12 Cal Row
10 Burpee over the Rower
-Rest 5 Minutes-
5 Rounds:
10 Power Cleans (135/95)
10 Bar-Facing Burpees