09.26~09.30 WOD

26 9월 09.26~09.30 WOD

CF
Mon 9/26
Back Squat 5-3-3-1-1-1-1

In Teams of 2
10 sets (5 each, alternating)
24 DB Snatch @50/30#
5 Shuttle Sprints (round-trip=1)

Tues
PART A: 0-12:00
For Time:
1-2-3-4-5-6-7-8-9-10
Bar-Facing Burpees
Power C&J @115/85#

PART B: 12:00-20:00
1 Rep C&J (anyhow)

L1:
Skill – Hang Clean to Push Jerk

WOD
For Time:
1-10
Bar-facing Burpee
Hang Clean to Jerk

Wed
Part A: 0:00-8:00
100 DU
50 OHS @95/65#
30 T2B

Part B: 8:00-16:00
30 T2B
50 OHS @95/65#
100 DU

Thurs
In Teams of 3 – Waterfall
5 Rounds each
10 GHD Sit-ups
5 Rounds each
2 Rope Climbs
5 Rounds
10/7 cal of Ski Erg
5 Rounds each
10/7 cal AAB

L1:
Skill: Rope Climbs
WOD: same as class

Fri
15 min AMRAP
100 DU
80 WBS @20/14#
60 cal Row
40 Pull-ups
30 Deadlifts @225/155#
20 Strict HSPU