01.09~01.13 CF WOD

09 1월 01.09~01.13 CF WOD

Monday:
Stamina Squats:
12 min EMOM
Odd: 3 Front Squat
Even: 6 Back Squat
@ 90 % of 5RM Front Squat

Conditioning:
3:00 x 4 Rounds
20 KBS
20 BURPEES

Tuesday
1:30x 5 Rounds
1 Hang Power Clean+ 1 Power Clean+ 1 jerk
*Build Up
*Heavier than previous week

“Running Light DT”
5RFT
3 Laps Run
DT @ 95 lbs / 65 lbs
(12 Deadlifts + 9 Hang Power Clean + 6 Jerks)

L1: Press Series
From the rack:
3 x 5 reps Shoulder Press
4 x 5 reps Push Press
5 x 5 reps Push Jerk

Wod same

Wednesday:
15.1 modified
0:00-9:00
AMRAP
15 T2B
10 Deadlifts 115 / 75
5 Snatches 115 / 75
then…
9:00- 15:00
Find your 1 Rep Max Snatch

Thursday:
In Teams of 2- You go, I go
20 Min AMRAP
7/10 Cal Row
10m Handstand Walk
5 Ring Muscle Ups

L1:
Handstand Practice
5 rounds of :30 Handstand Hold
Pull up Practice
5 x 10 reps Banded Pullups

In Teams of 2- You go, I go
20 Min AMRAP
7/10 Cal Row
:30 Handstand Hold
10 Burpee Jumping Pullups

Friday
1:30x 5 Rounds
Build to a Heavy 3 rep Deadlift

“Omar”
For time:
10 Thrusters (95/65)
15 Bar facing Burpees
20 Thrusters
25 Bar facing Burpees
30 Thrusters
35 Bar facing Burpees