01.02~01.06 CF WOD

02 1월 01.02~01.06 CF WOD

Monday:
Stamina Squats:
12 min EMOM
Odd: 3 Front Squat
Even: 6 Back Squat
*Heavier than last week

Conditioning:
60-40-20
KBS
30-20-10
HSPU

Tuesday:
1:15 x 6R
1 Hang Power Clean+ 1 Power Clean
+2 Jerks

12 min AMRAP
1 Clean and Jerk @ 185/125
5 Burpee over the Bar
30 DU

L1:
1:00 x 5 Rounds
3 Push Press (From the rack)
1:00 x 5 Rounds
3 Push Jerk (From the rack)

Wod:
10 min AMRAP
3 Hang Clean and Push Jerk
5 Burpee Over the Bar
30 DU

Wednesday:
5 min AMRAP
8 Power Snatch @ 95/ 55
8 T2B
-2:00 Rest-
5 min AMRAP
4 Power Snatch @ 115/ 75
4 Knees to Elbow
-2:00 Rest-
5 min AMRAP
2 Power Snatch @ 135/ 95
2 Bar Muscle-Up

Thursday:
50 Cal Row
30 Thruster 45 /35
50 Cal Row
20 Thruster 95 / 65
50 Cal Row
10 Thruster 135 / 85

L1: same as class

Friday:
For Time:
50 Deadlifts 225 / 155
50 WBS 20 / 14
10 Laps @ B3
50 feet Hand Stand Walk
10 RMU