06.12~06.16 CF WOD

12 6월 06.12~06.16 CF WOD

6.12.2023 월
BACK SQUAT
75~80% of 10RM
10 REPS x 3 SET

THEN,

CONDITIONING
JACKIE
1000M ROW
50 THRUSTER 45 / 35
30 PULL UP

6.13.2023 화
GYMNASTICS
10 MIN EMOM
– 3 strict MU
– 10 S.HSPU
SCALE
– 20sec CHIN UP HOLD
– 5~10 PIKE PUSH UP

CONDITIONING
4RFT
5 RING MU
10 PISTOLS
15 HSPU

6.14.2023 수
2MIN X 5R
1R-3R: 4 POWER SNATCH + 1 Hang Squat Snatch @ 70%
4R-5R: 2 POWER SNATCH + 1 HANG SQUAT @80%

THEN

CONDITIONING
5RFT
70 DU
7 SQUAT SNATCHES 155 / 105

6.15.2023 목
2MIN X 5R
1R-3R: 4 POWER CLEAN+ 1 Hang Squat CLEAN @ 70%
4R-5R: 2 POWER CLEAN+ 1 HANG SQUAT CLEAN @ 80%

CONDITIONING
12 MIN AMRAP
10 HANG CLUSTER 75/55
20 V UP
3 LAPS RUN

6.16.2023 금
TEAM OF 2
30 MIN AMRAP
80 CAL ROW
40 BURPEE OVER ROWER
80 MUSCLE SNATCH with empty barbell
4 Laps RUN (2 Laps each)