07.12~07.16 WOD

12 7월 07.12~07.16 WOD

WEEK 1
In 12 min,
12-10-8 TnG Clean and Jerk

**ODD WEEK : C&J
** EVEN WEEK : SNATCH
For preparation of WOD in week 7
3RFT
10 Power C&J (TnG)
10 Power Snatch (TnG)
** RX : 135 / 95

12 MIN AMRAP
10 sec Dbl KB front rack holding
2 Power Clean & Jerk 155 / 105
20 sec
3 C& J
..
..
** Holding increase by 10 seconds
** C&J increase by 1

7/13/2021 화
3R
8 DL 225 / 155
8 BOX JUMP
8 HSPU
-3min rest-
4R
6 DL 225 / 155
6 Box Jump
6 HSPU
-3min rest-
5R
4 DL 225 / 155
4 Box Jump
4 HSPU

7/14/2021 수
10 MIN EMOM
2 (Power Clean & Jerk)
**Build Up to 80% of 1RM Push Jerk

15 MIN AMRAP
200m Row
10 T2B
4 Turkish Get Up 24kg / 16kg
-1min rest-

7/15/2021 목
17 MIN AMRAP
3 MU
3 Power Snatch 115 / 75
3 MU
3 Power Snatch
-Rest 2min-

7/16/2021 금
“BABARA ANN”
5R
20 HSPU
30 DL 135 / 95
40 SIT UP
50 DU
-3min rest-