25 10월 10.25~10.29 WOD
10/25/2021 월
STRENGTH
90SEC x 7R
CLEAN + HANG SQUAT CLEAN + Jerk
*BUILD UP
CONDITIONING
30 Clean & Jerk 135 / 95
*EMOM 35 DU
10/26/2021 화
EVERY 2MIN x 6R
1 pause hang power snatch
+
1 pause hang squat snatch
build up to 80% of 1RM power snatch
*drop and reset
*pause in the way up
CONDITIONING
2 min On / Off 4RDS
ODD : 25 Cal Row and ME Power SNATCH
EVEN : 20 Cal AAB and ME POWER SNATCH
10/27/2021 수
DEADLIFT
5sets of 5reps
*build up the weight
*Library Style
*heavier than previous week
CONDITIONING
FOR TIME
21-15-9
DL
T2B
HSW 18m
10/28/2021 목
20sec on 40sec Rest
L-SIT HOLD x 3R
30 sec on 30 rest
Superman hold
x 3R
CONDITIONING
TEAM OF 3
P1 AAB
P2 KB suit case hold
P3 15 BURPEES
*UNTIL 150 CAL TOTAL
*SWITCH WHEN PUTTING KB DOWN
*Wait until 15 burpees are done
10/29/2021 금
“TAG YOU ARE IT” modified
30min AMRAP
4 LAPS
2 MU
4 (PULL Up + T2B)
10 OH walking lunges with empty barbell
*TEAM OF 2
*While P1 runs, P2 goes other movements AMRAP STYLE
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