11.07~11.12 WOD

08 11월 11.07~11.12 WOD

11/8/2021 월
12 min EMOM
– 3 skin the cat
– Hollow Hold 30sec
– Hand stand hold 40sec

CONDITIONING
Run Fran
4 LAPS
21 THRUSTER
21 PULL UP
4 LAPS
15 THRUSTER
15 PULL UP
4 LAPS
9 THRUSTER
9 PULL UP

11/9/2021 화
EVERY 2MIN x 6R
1 pause hang power snatch
+
1 pause hang squat snatch
build up to 90% of 1RM power snatch
*drop and reset
*pause in the way up

CONDITIONING
10-9-8-7-6-5-4-3-2-1
Hang Power Snatch
back rack lunges
burpees over bar

11/10/2021 수
DEADLIFT
Find new heavy 7 reps DL
*build up the weight
*Library Style

CONDITIONING
modified “scallion”
15min AMRAP
TEAM OF 2
P1 : 80 DU
P2 : Double KB Front Rack Hold 24kg/16kg

11/11/2021 목
STRENGTH
90SEC x 7R
CLEAN + HANG SQUAT CLEAN + Jerk
*BUILD UP
*heavier than previous week

CONDITIONING
10RFT
7 Cal Row
2 C&J @80% of 1RM
-1min rest-

11/12/2021 금
3 MIN ON / OFF 4R
5 POWER SNATCH 115 / 75
7 OHS
9 T2B
ME ROW and AAB