12.20~12.24 WOD

20 12월 12.20~12.24 WOD

12/20/2021 월

DL WEEK 1

EVERY 2MIN x 5RDS

BUILD UP to heavy 14 DL

** 1st~4th round, 3 to 5 reps

** Make 4sets as build up for last round

** weight should go heavier every week, so be mindful **

CONDOTIONING

Every 2min x 7R

15 Cal Row / 9Cal Row

15 WBS

12/21/2021 화

2min x 6R

2 HANG POWER SNATCH + 1 HANG SQUAT SNATCH

*Build Up the weight

CONDITIONING

100 power snatches 75 / 55

EMOM : 5  lateral burpees over bar

12/22/2021 수

9min EMOM

– 30 superman rock

– 30 hollow rock

– 5 wall walk

CONDITIONING

10 RFT

5 BOX JUMP OVER

3~5 BAR MUSCLE UP

:30 rest after each round

12/23/2021 목

FOR WEIGHT

IN 15 min, find 21.4 clean complex

1 DL

1 CLEAN

1 HANG CLEAN

1 JERK

CONDITIONING

12 min EMOM

– 2 21.4 clean complex

– 12 cal AAB

– 70 DU

12/24/2021 금

“12 DAYS OF CHRISTMAS

1 MU

2 JERKS

3 FRONT SQUATS

4 HANG POWER CLEAN

5 DL

6 Burpees

7 T2B

8 BOX JUMP

9 WBS

10 C2B PULL UP

11 HSPU

12  A. KBS 32kg / 24kg

*135lbs / 85lbs