17 1월 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
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