24 1월 01.24~01.28 WOD
1/24/2022 월
BACK SQUAT
EVERY 2MIN x 5RDS
5sets of 5 Back Squats
75% of 1RM
CONDOTIONING
FOR TIEM :
2 Laps
18 MU
2 Laps
15 MU
2 Laps
12 MU
*EVERY BREAK, 100 DU
*15 MIN CAP
1/25/2022 화
3:00 x 5R
(SNATCH pull + POWER SNATCH + HANG SQUAT SNATCH + OHS) x 2
*Build Up the weight
CONDITIONING
12 min AMRAP
5 Power SNATCH 135 / 95
80m Dbl KB FARMER CARRY
1/26/2022 수
9min EMOM
– 20 sec L-SIT
– side hip raise 20sec each side
– 30 sec superman rock
CONDITIONING
16min EMOM
– 15 BURPEES
– 80 DU
– 20 A. KBS
– REST
1/27/2022 목
3min x 5R
(CLEAN pull + POWER CLEAN + HANG SQUAT CLEAN + JERK) x 2
*Build Up the weight
CONDITIONING
TEAM OF 2
5R
P1 : 18 / 14 CAL ROW
P2 : M.E. BEAR COMPLEX
1/21/2022 금
5RFT
11 DL 225 / 155
11 WBS 20 / 14
11 CAL ROW
10m HSW
-2min rest-
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