10.17~10.21 CF WOD

16 10월 10.17~10.21 CF WOD

Monday

Back Squat 10-10-10-10

*try to increase weight each set

In Teams of 2

10 RFT (5 each, alternating)

Row 200m + 10 Burpees

Tuesday

Shoulder Press 3-3-3-3-3

*try to increase weight each set

15 min AMRAP

3 Lap Run

6 Wall Walks

9 Lsit Pull-ups / 12 reg strict 

L1: 

Skill: Push Press + Push Jerk

WOD:

5 RFT

10 Push Jerk

10 Pull-up

Wednesday

In 12 min find your 1RM for CLEAN

In Teams of 2

10 Rounds (5 each, alternating full rounds)

50 DU + 25 WBS @20/14#

Thursday

1:30 x 7 sets

3 Snatch TNG

“Randy”

75 Snatches @75/55#

L1:

Skill: Snatch

10 min EMOM – 2 Snatch Pause(3-sec @knee) 

WOD: 

10 min AMRAP

10 OHS

10 cal Row

Friday

In Teams of 3

20 min AMRAP

7 Thrusters + 7 Burpees

*1 work, 2 rest