29 11월 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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