10.31~11.04 CF WOD

30 10월 10.31~11.04 CF WOD

Mon

Back Squat 10-10-10-10

*try to increase weight from 2 weeks ago

In Teams of 2

For Time:

50-40-30-20-10

T2B

Burpees

Tues

1:30 x 8 sets

Snatch Pull + Hang Snatch + Snatch

5 RFT

15 AKBS @32/24 kg

3 Lap Run

L1:

Same as class

Wed

2:00 x 8 sets

Clean + Jerk + Front Squat + Jerk 

10 RFT (5 each)

Row 250/200m

10 S2OH @115/75#

-15 min time cap-

Thurs

In Teams of 3

12 Rounds (4 each)

P1: 3 Lap Run *pace-maker

P2: ME Rope Climbs

P3: ME DB Bench Press @50/35#

*rest 1 min before switching 

L1: same as class

Fri

“Pray 4 Itaewon”

4 RFT

10 G2OH @135/95#

29 WBS @20/14#

154 DU