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
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