4tp Fitness | 11.22~11.26 WOD

22 11월 11.22~11.26 WOD

Posted at 06:52h in CF, 미분류 by fourtp 0 Comments

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1/22/2021 월
9 min EMOM
– 50 bicycle crunch
– 20 crucifix
– 20 V Ups

CONDITIONING
11min AMRAP
7 T2B
3 Power Clean 185 / 125

11/23/2021 화
BENCH PRESS
5sets of 6reps
*build up to 75%

CONDITIONING
24-20-16-12-8-4
KB Snatch
*After each round, 8 Burpees and pistols

11/24/2021 수
BACK SQUATS
10min EMOM
3 Tempo BACK SQUATS
*3-1-x-1
*heavier than previous week

CONDITIONING
12MIN EMOM
– 20 WBS
– 7 DL 225/155
– 50 DU

11/25/2021 목
STRENGTH
STRICT PRESS
7reps @ 62.5%
5reps @ 72.5%
3reps @ 82.5%
5reps @ 72.5%
7reps @ 62.5%

CONDITIONING
5RFT
200m Row
7 HANG Power Snatch 95/65
2Laps
*Rest 30sec

11/26/2021 금
“Arine” modified
50 KBS
21 KB turkish get up (R)
20 KB OH Lunges (R)
50 KBS
20 KB OH Lunges (L)
21 KB turkish get up(L)
50 KBS