07.18~07.22 WOD

18 7월 07.18~07.22 WOD

Mon 7/18
3:00 x 7 Rounds
2 Clean + Jerk + Clean + Jerk
*not TNG; so go heavy!

In Teams of 2
20 Rounds – 10 each, alternating rounds
R1-10: 7 Burpee + 7 T2B
R11-20: 7 T2B + 7 Burpee
-13 min min time cap-
*partner A does rd 1, partner B does rd 2, etc
*scale reps so you finish early rounds in ~:30

Tues
1:30 x 10 Rounds
Power Snatch into OHS + Hang Squat Snatch

10 min EMOM
Odd: ME AKBS @24/16 kg
Even: ME DB Floor Press

L1:
Skill: Snatch
1:30 x 10 Rounds – Hang Snatch + Snatch

WOD: 8 min AMRAP
4 Snatch
4 Shuttle Runs

Wed
In Teams of 2
5 RFT
20 Thrusters @135/95#
10 Bar MU
4 Lap Run – Together
*thrusters & pull-ups : alternating; reps combined

Thurs
In Teams of 3 – Waterfall
5 Rounds
10 GHD Situps
5 Rounds
2 Rope Climbs OR 1 Legless (start sitting)
5 Rounds
10 cal of Ski Erg
5 Rounds
10 cal AAB

L1:
Skill: Rope Climb
WOD: same as class but change GHD Situps —> 20 Abmat Situps

Fri
In Teams of 2
5 sets of:
A. 1 Round of DT@155/105# (12 Deadlifts + 9 Hang Power Cleans + 6 Jerks @155/105#)
B. 2 Round of Cindy (5 Pull-ups + 10 Push-ups + 15 Air Squats x 2)
*P1->A, P2->A, P1->B, P2->B = 1 set