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
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