12 12월 12.12~12.16 CF WOD
Monday:
2:00 x 5 Rounds
3 Front Squats
*Using 5RM weight
Then,
1:00 x 5 Rounds
10 Front Squats
*Using 50% of 1RM
Conditioning
5RFT
80 DU
25 R.KBS 32kg/24kg
Tuesday
1:30 x 7 Rounds
1 High Hang Power Clean+ 1 Hang Power Clean + 1 Power Clean and Jerk
*build up in weight
5 Rounds
2:00 On- 2:00 Off
20 / 15 Cal Row
Max Effort HSPU
L1:
Power Clean Review
Push Jerk Progressions
1:30 x 7 Rounds
1 High Hang Power Clean + Hang Power Clean + Push Jerk
10 min AMRAP
10 Cal Row
5 Push Jerks (From Rack)
Wednesday:
On a 10 min clock
Find your 3RM Deadlift
1-2-3-4-5-6-7-8-9-10
Burpee over Bar
Power Clean (115/85)
Thursday:
3 Easy paced Rounds
3 Skin the Cat
Teams of 2:
150 Wall Ball Shots
3 laps run together
150 Ab mat situps
3 laps run together
100 Knees to Elbows
L1:
Kipping Progressions
Toes to bar Review
Wod: Same as class
Friday:
“Hard Cindy”
20 mwin AMRAP
5 Weighted Pull ups
10 Pushup with feet elevated 30”/24”
15 Plate Squats (45/35)
“Ab burner”
3 Rounds
1:00 Plate Plank Hold (45/35#)
:30 Plate Hollow Hold
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