30 1월 01.30~02.03 CF WOD
Monday:
Stamina Squats:
10 min EMOM
Odd: 4 Front Squats
Even: 8 Back Squats
In Teams of 2-3:
6 Rounds
*Waterfall style: Partner A is pacemaker
3 Wall walk
6 Burpees
9 KB Sumo Deadlifts
12 KBS
Tuesday:
Strength:
2:00 x 7 Rounds
Hang Snatch Pull + Hang Power Snatch + Hang Squat Snatch
*Build up in weight
4 Rounds
2:00 On- 2:00 Off
200 m Row
50 DU
ME Power Snatches @ 75 / 55
L1:
1:00x 5 Rounds
1 Hang Snatch Pull + 1 Hang Power Snatch
1:30 x 5 Rounds
1 Hang Power Snatch + 1 Hang Squat Snatch
Wod: Same as class
Wednesday:
1:30 x 7 Rounds
5 Deadlifts @60-70% 1RM
20 Min AMRAP
3 Laps Run
20 FAMRER CARRY HOLD REVERSE LUNGE
10 HSPU
Thursday:
Teams of 3:
EMOM: 5 Rounds at Each Station
– 10 / 7CAL AAB
– 10 / 7CAL Ski
– 15 WBS
– 5 MU or 7 Low Ring MU transitions
L1: Kipping Pull up Practice
Friday:
“Tommy Mac”
2 Rounds For Time:
12 Burpees
12 Thrusters (115/75)
12 Burpees
12 Power Snatch
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Clean
12 Burpees
12 OHS
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