01.30~02.03 CF WOD

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