12.26~12.30 CF WOD

26 12월 12.26~12.30 CF WOD

Monday:
Stamina Squats:
12 min EMOM
Odd: 3 Front Squat
Even: 6 Back Squat
80% of 5RM Front Squat (from last week)

Annie Remix
For Time:
50-40-30-20-10
DU
V-ups

Tuesday
1:30 x 5 Rounds
1 hang power clean + 1 power clean + 2 Jerks

“The Chief”
AMRAP 3:00 x 5 Rounds
3 Power cleans (135/95)
6 Pushup
9 Air Squat
1:00 Rest between each round

L1:
1:00 x 5 Rounds
2 Hang Power Clean + 2 Push Jerk

Wod:
“The Chief”- Modified
AMRAP 3:00 x 5 Rounds
3 Hang Power cleans
6 Pushup
9 Air Squat
1:00 Rest between each round

Wednesday:
In 15 mins…
Work up to Heavy 5 Rep Deadlift

“Joker”
For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts 225#/155#

Thursday:
1:30 x 5 Rounds
2 Hang Snatch Pull + 1 Hang Snatch
1:30 x 5 Rounds
1 Hang Snatch + 2 Hang Squat Snatch

3 RFT
400m Run (run 4 laps @b3)
15 Hang Snatch (135/95)

Friday:
“Countdown to 2023”
10-9-8-7-6-5-4-3-2-1
Hang Clean and Jerk (95/65)
Front Squats
Burpee Over Bar
HSPU
*AES 3 lap run

🎊🎇HAPPY NEW YEAR EVERYONE! 🎇🎊
올해도 4TP를 아껴주시고 사랑해 주셔서 진심으로감사합니다!! 즐거운 설 연휴 되시고, 앞으로도 많은 성원 부탁드립니다🥰🙌🏻🎉