03 10월 10.03~10.07 WOD
Mon
GPP
Tues
In 15 min build up to 5 reps for DEADLIFT
*heavy but with good form
10 min AMRAP
5 Push Press @135/95#
3 L-sit Pull-ups
*scale so you finish ~1R=1:00
Wed
2:00 x 7 sets -build up in weight
5 Hang Snatch
*power until have to squat
For Time:
25 Burpee over the Bar
50 OHS @135/95#
25 Burpee over the Bar
Thurs
For Time:
9-6-3-6-9
Rope Climb
BES: 3 Lap Run
AES 100 DU
Ex.
3 run->9 rope->100 du
3 run->6 rope->100 du
etc.
L1:
Skill: Rope Climb + DU
WOD: same as class
Fri
“Eleven Eleven”
For Time:
10 Front Squats + 1 Push Jerk
9 Front Squats + 2 Push Jerks
8 Front Squats + 3 Push Jerks
7 Front Squats + 4 Push Jerks
6 Front Squats + 5 Push Jerks
5 Front Squats + 6 Push Jerks
4 Front Squats + 7 Push Jerks
3 Front Squats + 8 Push Jerks
2 Front Squats + 9 Push Jerks
1 Front Squat + 10 Push Jerks
@115/75 lbs
*aim to go unbroken on each set of FS+PJ
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