01.10~01.14 WOD

10 1월 01.10~01.14 WOD

1/10/2022 월
DL WEEK 4
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
2:30 x 5R
17 Cal / 12 Cal Row
10 burpee box jump over
ME DU

1/11/2022 화
2:30 x 5R
POWER SNATCH pull + HANG SNATCH pull
POWER SNATCH + HANG SQUAT SNATCH
*Build Up the weight

CONDITIONING
4RFT
15 Power SNATCH
7 STRICT PULL UP
7 STRICT HSPU
1:1 REST

1/12/2022 수
9min EMOM
– 20 VUPs
– 30 Russian Twist
– 30sec heavy DB Hold R/L

CONDITIONING
18-14-10
THRUSTER 95/65, 115/80, 135/95
T2B
BAR FACING BURPEES
-2min rest-
14-10-6
-2min rest-
10-6-2
*24min cap

1/13/2022 목
2:30 x 5R
(POWER CLEAN pull + HANG CLEAN pull
POWER CLEAN + HANG SQUAT CLEAN
*Build Up the weight

CONDITIONING
9-6-3
HANG CLEAN
FRONT SQUAT
SHOULDER TO OH
*135/85 – 155/105 – 185/125
*AES 3 LAPS

1/14/2021 금
5min AMRAP
7 POWER CLEAN AND JERK 95 / 65
28 DU
— 2:30 rest—
5min AMRAP
3 MU+
7 CAL AAB
— 2:30 rest—
5min AMRAP
7 POWER SNATCH 95 / 65
7 CAL ROWING