15 11월 11.15~11.19 WOD
11/15/2021 월
9 min EMOM
– L SIT Hold 20 sec
– Hand stand hold 40sec
– Chin Up Hold 30 Sec
CONDITIONING
“Jason” modified
50 S. KB Front Rack walking lunges
3 MU
40 S KB walking lunges
6 MU
30 S KBwalking lunges
8 MU
20 S KBwalking lunges
10 MU
11/16/2021 화
BENCH PRESS
5sets of 7reps
*build up to 70%
CONDITIONING
3MIN X 5R
2LAPS
5 wall walks
7 power snatches 135/100
11/17/2021 수
BACK SQUATS
10min EMOM
3 Tempo BACK SQUATS
*3-1-x-1
CONDITIONING
10MIN EMOM
10 AKBS
10 pull ups
11/18/2021 목
STRENGTH
STRICT PRESS
7reps @ 60%
5reps @ 70%
3reps @ 80%
5reps @ 70%
7reps @ 60%
CONDITIONING
5RFT
7 HANG SQUAT CLEAN 135/100
7 burpee over bar
49 DU
11/19/2021 금
In 5mins x 6
ODD
– 1K / 900m ROW
– 10 S2OH 135/100
EVEN
– 40 cal / 30cal AAB
– 10 S2OH 135/100
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