28 6월 06.28~07.02 WOD
6/28/2021 월
DL WEEK 4
EVERY 2MIN x 5RDS
BUILD UP to heavy 10 DL
** 1st~4th round, 3 to 5 reps
** Make 4sets as build up for last round
** weight should go heavier every week, so be mindful **
3 RFT
500m / 400m Row
10 burpee over bar
5 squat clean 185 / 135
6/29/2021 화
2 min work- 2min rest / 6R
ODD : 10 / 7 cal AAB
EVEN : 10 Burpee Box Jump Over
10 / 7 AKBS 32 / 24
ME burpee to target
6/30/2021 수
:90 x 7R
1 POWER SNATCH + 1 SQUAT SNATCH
@ 85%~95% of POWER SNATCH
** BUILD UP
15 min AMRAP
7 POWER SNATCH 115 / 85
10 T2B
35 DU
-1min rest-
7/1/2021 목
21 min AMRAP
21/17 cal row
15 WBS
9 C2B Pull Up
7/2/2021 금
5 min work 1min rest / 5R
2 Laps
5 lunges lunge squat 135 / 95
7 DB devils press 45 / 25
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