WOD

Daily WOD는 예약 전용 APP을 통해서 업데이트 되고 있습니다.
ABC 멤버분들은 APP 을 통해서 확인해 주시기 바랍니다!!!

ABC daily WOD is being updated via the mobile app from Jan 2017
Please check the WOD out through the app.
Thanks!

TEAM ABC

WOD

Daily WOD는 예약 전용 APP을 통해서 업데이트 되고 있습니다.
ABC 멤버분들은 APP 을 통해서 확인해 주시기 바랍니다!!!

ABC daily WOD is being updated via the mobile app from Jan 2017
Please check the WOD out through the app.
Thanks!

TEAM ABC

WOD

Daily WOD는 예약 전용 APP을 통해서 업데이트 되고 있습니다.
ABC 멤버분들은 APP 을 통해서 확인해 주시기 바랍니다!!!

ABC daily WOD is being updated via the mobile app from Jan 2017
Please check the WOD out through the app.
Thanks!

TEAM ABC

WOD

Hiit

40/20 4R
1. Battle rope with Lunge position
2. Burpee to hurdle over
3. AB
4. KBS
5. Hollow hold


Lv A
Strength: Sumo Deadlift 5-5-5-5-5

Lv B
Skill: Snatch pull complex
(2 S.Deadlifts+1 S.pull) x5sets
Strength:
pause Front squat 3-3-3-3-3 ( 3sec pause)

5Rounds
90sec Max Distance of row
100sec rest

WOD

Hiit
FGB style 초보자는 시간조절해줄것
1. WBS
2. KB SDHP
3. Box jump or plate jump
4. DB push prss
5. AB
6. Rest



Lv A
Skill: Rope Climb

Lv B
Strength: Back squat 1-1-1-1-1

Conditioning
5-4-3-2-1 reps for time of
15 Ft. rope climbs
Clean & Jerk

Lv B
Men: 145-165-185-205-225lb
Women: 115-125-135-145-155lb

Lv A
10-8-6-4-2reps
DB C&J
Men: 25-35-45-50-60lb
Women: 10-15-20-30-40lb

Scale option
1 15ft. Rope climb- 1 8ft. Rope climb- 3 lay to stand

Clean & Jerk
Weight/ equipment

WOD

Hiit

7min AMRAP
15/12cal row
10 DB thruster

7min AMRAP
15/12cal AB
10 KB deadlift

7min AMRAP
15/12cal skier or row
10 T2B


Strict CINDY & Cardio

30min AMRAP
5 Strict Pull ups
10 Strict Push ups
15 Air squat
20cal Bike or row
1min rest

Scale option
Pull up-band-ring row
Push up-box push up
Bike( Men)
Row( Women & Beginner Men(체력이 약한 Lv A Men)

WOD

Hiit

30-30-30
1. Jumping Squat - squat hold - rest
2. Plate G2OH - Plate OH hold -rest
3. Push up - wall facing hold -rest
4. Trx row - Pull hold -rest
5. Situp - hollow hold -rest



Lv A
Skill: Push jerk

Lv B
Skill: S.G Push press 3-3-3-3-3
Strength: OHS 3-3-3-3-3

Conditioning
7 rounds for time of:
14 dumbbell deadlifts
14 alternating dumbbell shoulder presses

Men: 50-lb. dumbbells
Women: 35-lb. dumbbells

Scale option
DB Weight
50/35-35/20-20/10lb

덤벨이 부족하면 케틀벨도 이용.

WOD



Sprint Test

For time of
800m row

Rest as needed

For time of
1.6km Air bike

Rest as needed

For time of
800m run



Then all together

For time of
100 burpee over DB

WOD

Hiit
EMOM for 4R

1. 40sec Wall sit hold
2. 15 MB slam
3. 20 R. KBS
4. 10-15 plate G2OH
5. 1min max jump rope


Lv A
Strength: Deadlift 5-5-5-5-5

Lv B
Skill: Power Snatch 1-1-1-1-1( up to 95% of 1RM)

Conditioning
3-6-9-12-15-12-9-6-3 reps
For time of
Box jumps(24/20”)
Deadlifts(225/155lb)

Scale option
Box Jump(24-20-15”)
15=45lb plate 3장

Deadlift
Weight decreases