08.08~08.12 WOD

08 8월 08.08~08.12 WOD

Mon
2:30 x 6 Rounds
3-Position Snatch

8 min EMOM
A. ME OH Walking Lunge (2 KB @16/8kg)
B. ME C2B Pull-ups

Tues
2:30 x 6 Rounds
Power Clean + Jerk + Front Squat + Jerk

3 RFT
21 WBS @20# – 11 ft / 14# – 10 ft
15 T2B (scale to MB V-ups)
9 Hang Power Clean @135/95#

L1:
Skill:
10 min EMOM
3 Hang Power Clean (above knee)

WOD: 3 RFT
21 WBS
15 MB V-ups
9 Hang Power Cleans (scale to DB if needed)

Wed
2:00 x 10 Rounds
Odd: Row 500m
Even: 100 DU

Thurs
“Lynne”
5 Rounds:
ME Bench Press @BW + ME Pull-ups
*score is total reps; rest as needed to get max reps
Intermediate: 125-225
Advanced:250-350
Elite: 400+

L1:
Skill: Kipping Pull-ups
WOD: same as class

Fri
“Heavy Nancy”
5 RFT
4 Lap Run @b3
15 OHS @135/95#