08.01~08.05 WOD

01 8월 08.01~08.05 WOD

Mon 8/1
2:30 x 7 Rounds
3-Pos Clean
*above knee, below knee, ground

12 min EMOM – ME @each station
A. Ring Rows
B. DB Floor Press
C. GHD Sit-ups or Ski Erg
(alternate GHD/Ski each cycle if need be)

Tues
1:10 x 10 Rounds
1 Snatch

3 RFT
4 Lap Run @b3
15 Snatch @95/65#

L1: same as class

Wed
In 10 min find 1RM for Cluster

3 RFT
21 Thrusters @95/65#
15 T2B
9 Burpee to Bar

Thurs
3 Rounds of:
10 Power Cleans @135/95#
10 Burpee over Bar
-5 min REST-
3 Rounds of:
10 S2OH @135/95#
50 DU

L1:
Skill: Clean
10 min EMOM
3 Hang Power Clean
*focus on feet landing squat stance

WOD:
3 RFT
10 Hang Squat Clean
10 Burpee over Bar

Fri
In Teams of 3 – Waterfall
5 Rounds
5 Wall Walks or 15 HSPU
5 Rounds
2 Rope Climbs
5 Rounds
10 cal of Ski Erg
5 Rounds
10 cal AAB