04.10~04.14 CF WOD

10 4월 04.10~04.14 CF WOD

4.10.2023 월
2MIN x 5R
3 BACK SQUATS

CONDITIONING
IN 4MIN, X 5R
20 WBS
2 LAPS RUN

4.11.2023 화
HANG POWER SNATCH
2:00 x 5 Rounds
5-4-3-2-1
*Build up in weight
*Heavier than 2 weeks ago

THEN,

3RFT
30 DB SNATCH
30 T2B

4.12.2023 수
IN 4MIN X 5ROUND
500M ROW
40 feet HAND STAND WALK

SCALE : 1MIN Hand Stand Hold
SCALE 2 : 1MIN PIKE HOLD

4.13.2023 목
MUSCLE UP PRACTICE
– LOW RING ASSISTED MUSCLE UP

If you have muscle up,
10MIN EMOM
3 Ring MU
If Not,
5 Low Ring Assisted Muscle Up

then,

FOR TIME
100 WALKING LUNGES
3 MU
74 WALKING LUNGES
6 MU
50 WALKING LUNGES
9 MU
24 WALKING LUNGES
12 MU

*Scale : MU x 2 assisted low ring muscle up

4.14.2023 금
CLEAN AND JERK
2MIN x 7Rounds
1 POWER CLEAN
1 HANG POWER CLEAN
1 SQUAT CLEAN
1 HAMG SQUAT CLEAN
*BUILD UP
*NO FAILING WEIGHT

then,

7 MIN AMRAP
7 HANG POWER CLEAN 135 / 95
35 DUs