12.13~12.17 WOD

12.13~12.17 WOD

12/13/2021 월

9 min EMOM

– 30sec side hip raise R

– 30 sec side hip raise L

– 45 sec superman hold

– 30 sec chin up hold

 

CONDITIONING

3RFT

5 laps

30 R KBS 32kg / 24kg

30 WBS

Time Cap : 20min

 

 

 

12/14/2021 화

3sets of 3reps & 2sets of 2 & 2set of 1

BENCH PRESS

*build up to 85% & 90% and 90+%

 

CONDITIONING

4RFT

7 hang power clean 155 / 105

500m Row

*cap : 15min

 

 

12/15/2021 수

BACK SQUATS

10min EMOM

3 BACK SQUATS

*build up to heavy 3reps

 

CONDITIONING

5MIN AMRAP

4 SQUAT SNATCH 115 / 65

50 DU

*REST 2min 30sec

3min AMRAP

*REST 1min 30sec

1min AMRAP

12/16/2021 목

STRENGTH

STRICT PRESS

7reps @ 60%

5repss @ 70%

3reps @ 80%

1rep @ 90 %

1rep @ 90+%

1rep @ 90 +%

 

CONDITIONING

3min x 7R

15 C2B pull up

15 m HSW

ME CAL ROW or AAB

 

 

12/17/2021 금

(2 laps + 21 deadlift) x 2 @ 185/125

(2 laps + 15 power clean ) x 2 @ 155/105

(2 laps + 9 power snatch) x 2 @ 135/85

No Comments

Post A Comment