12.06~12.10 WOD

06 12월 12.06~12.10 WOD

12/06/2021 월

9 min EMOM

– 20 sec hold in push down position

– 30 sec reverse leg raise

– 45 sec hand stand hold

CONDITIONING

5RFT

15 cal row

15 burpee over row

15 T2B

12/07/2021 화

3sets of 3reps & 2sets of 2

BENCH PRESS

*build up to 85% & 90%

CONDITIONING

10RFT

5 power clean & jerk 115 / 85

30 DU

Time Cap : 15min

12/08/2021 수

BACK SQUATS

10min EMOM

3 Tempo BACK SQUATS

*3seconds down and up with speed

*no pause

*heavier than previous week

CONDITIONING

12MIN AMRAP

7 POWER SNATCH

7 OHS

7 C2B

*30sec rest each round

12/09/2021 목

STRENGTH

STRICT PRESS

5repss @ 72.5%

3reps @ 82.5%

1rep @ 90%

3rep @ 82.5%

5rep@ 72.5%

CONDITIONING

“DRAGO”

100 A. KBS

200 R. KBS

*1R cindy @ every drop.

12/10/2021 금

2MIN AMRAP x 4

*Rest 2min after each AMRAP

1. 10 Ring MU, ME DU
2. 15 POWER SNATCH, ME BURPEE OVER BAR
3. 10 BAR MUSCLE UP, ME DU
4. 15 POWER CLEAN, ME BURPEE OVER BAR

*115/85