01.03~01.07 WOD

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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