04.03~04.07 CF WOD

04.03~04.07 CF WOD

Monday
6AM- 3PM 정상 스케줄
3PM- CLOSED 촬영 불편을 양해 부탁드립니다!! 🥹🙏🏻🙏🏻 Soo sorry for the inconvenience, we thank you for your understanding!!

2:00 x 9 Rounds
3 reps x 3 Rounds @ 90%
2 reps x 3 Rounds @ 95%
1 rep x 3 Rounds @ 95%+

WOD
Diane
21-15-9
Deadlifts (@155/255)
Handstand Pushups

Tuesday:
Teams of 3:
3RFT
2100m Row
9 Rope Climbs
30 Thrusters @ 135 / 95

Wednesday:
2:00 x 5 Rounds
5-4-3-2-1
*Build up in weight
*Heavier than 2 weeks ago

4RFT
10 Hang Power Clean
10 S2OH (95/65)
10 Bar Facing Burpees
3 Laps Run

Thursday
3 Rounds:
Single KB Walking Lunge 40 ft
20 T2B
2 Rounds:
Single KB Walking Lunge 40 ft @ rack position
15 C2B
1 Round:
Single KB Walking Lunge 40 ft @ OH
10 MU
*Switch Hands every 20 ft

Friday
3reps x 3 Rounds
Snatch @ 70-80%
2 reps x 3 Rounds
Snatch Pull @ 105%

12 min AMRAP
2 Power Snatch
4 Power Clean (155/105)
60 DU

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