16 1월 01.16~01.21 WOD
Monday-BOXING
Concept: Stand And Bang
Burn Up: Stand And Bang At Heavybag
Tuesday
Shrimp
Bridge
Mount position
Full Guard
Kimura
Guillotine
Hip bump sweep
Wednesday-BOXING
Concept: Stand And Bang + Move
Burn Up: Stand And Bang + Move At
Thursday
Thursday
Shrimp
Bridge
Mount position
Knee on belly
Side control
Butterfly guard recovery from side control
Friday-SPARRING
Concept: Stand And Bang + Takedown/MMA
Burn Up: Boxling(Boxing + MMA) Sparring
Saturday
5 rounds
20 seconds push up AMRAP
40 seconds step one two on heavybag
30 seconds rest
5 rounds
30 seconds V ups AMRAP
30 seconds one two three on heavybag
30 seconds rest
5 rounds
20 seconds tuck jump AMRAP
40 seconds one two three four on heavy bag
30 seconds rest
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