03 1월 01.03~01.07 WOD
1/03/2022 월
DL WEEK 3
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
FOR TIME
TEAM OF 2
2022m Row
101 Thrusters 95 / 65
2022m Row
1/4/2022 화
2:30 x 5R
(POWER SNATCH + HANG SQUAT SNATCH)
x 2
*Build Up the weight
CONDITIONING
5RFT
3Laps x SNATCHES
* 1st round : 8 snatches @ 70%
* 2nd round : 6 snatches @ 75%
* 3rd round : 4 snatches @ 80 %
* 4th round : 2 snatches @ 85 %
* 5th round : 1 snatches @ 90 %
1/5/2022 수
9min EMOM
– 20 side hip raises R
– 20 side hip raises L
– 20 alternating T2B
CONDITIONING
20min AMRAP
5 C2B PULL UP
10 FRONT RACK LUNGES
15 HSPU
-1min rest-
1/6/2022 목
2:30 x 5R
(POWER clean+ HANG SQUAT CLEAN)
x 2
*Build Up the weight
CONDITIONING
“DT”
5RFT
12 DL
9 HANG POWER CLEAN
6 PUSH JERK
*155 / 105
1/7/2021 금
TEAM OF 2
30min AMRAP
10 MU / 1 min pull up hold
20m HSW
40 KB SNATCH
80 DU
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