12.27~12.31 WOD

27 12월 12.27~12.31 WOD

12/27/2021 월

DL WEEK 2

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

10min AMRAP

9 DL 275 / 205

20 / 15 cal row

-1min rest-

12/28/2021 화

2min x 6R

2 HANG POWER SNATCH + 1 HANG SQUAT SNATCH

*Build Up the weight

CONDITIONING

5RFT

5 SQUAT SNATCH 135 / 100

10 AAB

-1min rest-

12/29/2021 수

9min EMOM

– 10~20 sec hanging V SIT hold (assisted)

– 30 sec sit through

– 40 sec superman hold

CONDITIONING

10 RFT

2 laps run

4 DB DEVILS PRESS 50/35

8 T2B

12/30/2021 목

FOR WEIGHT

40 muscle ups / 70 C2B  PULL UPS for TIME

*EVERY BROKEN SET,

– 12 power cleans 135 / 100

– 70 DU

12/31/2021 금

NEW YEAREA EVE

20min AMRAP

20 cal row

22 power snatches 95 / 65

20 cal AAB

22 power clean 95 / 65