10.11~10.14 CF WOD

10 10월 10.11~10.14 CF WOD

Tues
1:30 x 7 sets
1 Power Snatch + 1 Squat Snatch

3 RFT
21 Dbl RKBS
15 KB Push-ups
3 Lap Run

L1:
Skill: Snatch
WOD:
12 min AMRAP
9 Hang Snatch
6 Burpee over Bar
3 Lap Run

Wed
2:00 x 7 sets – build up in weights
5 Hang Clean
*power until have to squat

In Teams of 2
10 Rounds (5 each, alternating full rounds)
25 WBS + 50 DU

Thurs
20 min EMOM
A. 15 HSPU
B. 13-10 cal AAB or 15/12 Row
C. 15 Ring Dips
D. :30 Lsit Hold

L1:
Skill: HSPU
WOD:
12 min EMOM
A. ME HSPU (scale to Wall Walks or DB Press)
B. ME AAB/Row (alternate every time)

Fri
5 RFT
15 Burpee over the Bar
9 Deadlift @245/175#
3 Lap Run