02.06~02.10 CF WOD

06 2월 02.06~02.10 CF WOD

Monday:
Far East Throwdown Event 1
“January”
2000m Row
EMOM 6 burpees over the rower
Time Cap: 15 mins

Drop Set Squats
4 sets:
Set 1) 8 reps
Set 2) 10
Set 3) 12
Set 4) 15
*begin at moderate weight
*Every set DECREASE weight

Tuesday:
1:30 x 4 Rounds
1 Snatch Balance + 1 Pause OHS (:03 hold at bottom)

2:00 On- 4:00 Off x 5 Rounds
AMRAP
5 T2B
3 Power Snatch 135 / 95
1 OHS

Wednesday:
“Ride or die”
Teams of 3:
AMRAP 25
10 Laps Run together
120 C2B
60 Clean +Jerk (115/80)
50 Clean +Jerks (135/95)
40 Clean+ Jerks(155/105)
30 Clean+ Jerks (185/135)
20 Clean+ Jerks (205/145)

Thursday:
“Bulletproof”
14 minutes EMOM
Odd: 30 sec ME Ring Dips
Even: 30 sec ME DB Bench Press

In teams of 2
15 minutes AMRAP (You go, I go)
150m Row
15 RKBS

Friday:
Tabata HSPU
-rest 1 min-
Tabata Deadlift
-rest 1 min-
Tabata S2OH
-rest 1 min-
Tabata Back Squats
@95/65 lbs