11.29~12.04 WOD

11.29~12.04 WOD

11/29/2021 월

9 min EMOM

– 30 sec side hip raise R

– 30 sec side hip raise L

– 7 Strict T2B

 

CONDITIONING

3RFT

20 HANG POWER CLEAN

20 FRONT SQUATS

3Laps

 

 

11/30/2021 화PRESS

5sets of 3reps

BENCH PRESS

*build up to 85%

 

CONDITIONING

10RFT

10 S2OH 115/85

35 DU

Time Cap : 15min

 

11/24/2021 수

BACK SQUATS

10min EMOM

3 Tempo BACK SQUATS

*3-1-x-1

*heavier than previous week

 

CONDITIONING

12MIN EMOM

– 10 Burpee Box Jump Over

– 12cal / 6cal AAB

– 7 MU

 

 

 

12/01/2021 목

STRENGTH

STRICT PRESS

7reps @ 65%

5reps @ 75%

3reps @ 85%

5reps @ 75%

7reps @ 65%

 

CONDITIONING

3min x 4R

200m Row

15 Box Jump Over

ME HSPU

 

 

12/02/2021 금

3MIN AMRAP x 5

3 Power Snatch 135 / 95

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