10.03~10.07 WOD

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