01.17~01.21 WOD

01.17~01.21 WOD

1/17/2022 월
DL WEEK 5
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
Row DIANE Row
1K ROW
21-15-9
DL
HSPU
1K ROW

1/18/2022 화
2:30 x 5R
SNATCH pull + POWER SNATCH
HANG SNATCH PULL + HANG SQUAT SNATCH
*Build Up the weight

CONDITIONING
10 min AMRAP
10 Power SNATCH 115 / 85
10 OH 115 / 85
30 DU

1/19/2022 수
9min EMOM
– 30 sec wall plank
– 30 sec face down Chinese plank
– 30 sec WALL FACING HAND STAND HOLD

CONDITIONING
27-21-15-9
BOX JUMP OVERS
THRUSTERS 95 / 65

 

 

 

 

1/20/2022 목
2:30 x 5R
CLEAN pull + POWER CLEAN
HANG CLEAN PULL+ HANG SQUAT CLEAN
*Build Up the weight

CONDITIONING
3RFT
30 CAL AAB
30 CLEAN AND JERK 135/95
10 LAPS

1/21/2022 금
TEAM OF 3
ON THE 0:00 – 7min cap
60 SNATCHES 95/65
ON THE 7:00 – 12min cap
300 WBS 20/14
ON THE 19:00 – 12min cap
15 ROUNDS
5 PULL UP
10 PUSH UP
15 AIR SQUATS
ON THE 31:00 – 7min cap
60 CLEAN JERK 95/65

 

No Comments

Post A Comment