10.11~10.15 WOD

11 10월 10.11~10.15 WOD

10/11/2021 월

STRENGTH -FOR WEIGHT-

85%~90% of 5RM BACK SQUAT

3sets x 3reps

FOR TIME

60 cal Row

60 HANG SQUAT CLEAN 95 / 70

10/12/2021 화

20MIN EMON

1~5 4 POWER POSITION snatch

6~10 3 ABOVE KNEE snatch

11~15 BELOW KNEE snatch

16~20 1 snatch

*heavier than 2weeks ago

CONDITIONING

12min EMOM

– 12 S2OH 135 / 95

– 10 Burpee over bar

– 55 DU

10/13/2021 수

DEADLIFT 

5sets of 7reps

*build up the weight

*touch n go as quiet as possible 

CONDITIONING

3 min ON – 3 min OFF / 3 Rounds

50 AKBS 

ME AAB 

10/14/2021 목

40sec on 20 sec rest x 3rounds

1. hollow hold
2. superman hold 
3. handstand hold

CONDITIONING

3min x 7R

15 / 12cal Row

12 front squat 115 / 80

3 MUSCLE UPS

10/15/2021 금

“Josie” modified

Team of 2 

10 Laps together

then,

6rounds (3 each)

30 burpees

4 power snatch 135 / 85

6 OH lunges 135 / 85

then,

10 laps together