05.01~05.05 CF WOD

01 5월 05.01~05.05 CF WOD

2:00 x 5 Rounds
3 BACK SQUATS
*little heavier than previous week
CONDITIONING
10 MIN EMOM
– 15 KBS + 20 DU @24kg/16kg
– 20 BURPEES

Tuesday:
GYMNASTICS
In 30 SEC, X 3RDS
– 20 HAND STAND HOLD SHOULDER TAP
– 20sec HOLLOW ROCK
– 20sec SUPERMAN HOLD
CONDITIONING
15 RFT
3 LAPS RUN
5 STRICT HAND STAND PUSH UP
*SCALE : 5 STRICT BARBELL OR DB PRESS THAT YOU CAN SO 10~15 REPS

Wednesday:
TEAM OF 3
CASH IN
300 DU,
Then,
36 POWER CLEAN 135 / 85
72 CAL ROW
36 POWER CLEAN 185 / 125
72 CAL ROW
36 POWER CLEAN 225 / 175
72 CAL ROW
THEN,
CASH OUT
300 DU

Thursday:
FRANTASY LAND
For Time
21-15-9 reps of:
Thrusters (95/65 lb)
Pull-Ups
15-12-9 reps of:
Thrusters (115/85 lb)
Chest-to-Bar Pull-Ups
12-9-6 reps of:
Thrusters (135/95 lbs)
Bar Muscle-Ups