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
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