09.19~09.23 WOD

19 9월 09.19~09.23 WOD

Mon
2:30 x 7 sets
3 Dirty Front Squats
*from ground – must clean first
*1 Squat Clean + 2 FS or 1 Power Clean + 3 FS

10 min AMRAP- reps ascending by 2
Power Clean @135/95#
Burpee over Bar

Tues
1:30 x 10 sets (1st set = put on plates)
Hang Snatch + Snatch
*build up in weight

4 RFT
25 HSPU
15 T2B

Wed
21 Deadlift @185/135#
3 Lap Run
15 Deadlift @225/155#
6 Lap Run
9 Deadlift @245/175#
9 Lap Run

Thurs
2:00 x 7 sets
1 Push Press + 1 Jerk

3 RFT
15 S2OH @135/95#
15 C2B Pull-ups

Fri – GPP
“Michelle”
Tabata till complete
100 Weighted Squats
AF: 2 DB @40/20# or 1 KB @32/20kg
CF: Dirty Back Squats@95/65#
-right into-
“Annie”
50-40-30-20-10
DU
Abmat Situps