18 10월 10.18~10.22 WOD
10/18/2021 월
STRENGTH -FOR WEIGHT-
90%~90+% of 5RM BACK SQUAT
3sets x 3reps
conditioning
3RFT
25 WBS
25 HSPU
75 DU
10/19/2021 화
EVERY 2MIN x 6R
1 pause hang power snatch
+
1 pause hang squat snatch
build up to 75% of 1RM power snatch
*drop and reset
*pause in the way up
CONDITIONING
12min EMOM
– 10 power snatch 115 / 85
– 10 OH lunges
– 10 burpee over barbell ok
10/20/2021 수
DEADLIFT
5sets of 6reps
*build up the weight
*touch n go as quiet as possible
*heavier than previous week
CONDITIONING
FOR TIME
35 -25-15
T2B
Cal Row
Push Ups
10/21/2021 목
30sec on 30 sec rest x 3rounds
a. side plank R
b. side plank L
c. bridge hold
CONDITIONING
15min AMRAP
10 Single Arm Devils Press
20 V ups
3 Muscle Ups
10/22/2021 금
RUN DT
5RFT
3 Laps
1 round DT 155 / 105
– 12 DL
– 9 HANG POWER CLEAN
– 6 PUSH JERK
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