13 12월 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
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