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
- 10 Ring MU, ME DU
- 15 POWER SNATCH, ME BURPEE OVER BAR
- 10 BAR MUSCLE UP, ME DU
- 15 POWER CLEAN, ME BURPEE OVER BAR
*115/85
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