06.19~06.23 CF WOD

19 6월 06.19~06.23 CF WOD

6.19.2023 월
BACK SQUAT
80~85% of 10RM
10 REPS x 3 SET

THEN,

CONDITIONING
TEAM OF 2
4R
P1: 15 / 12 CAL ROW
P2: ME S2OH 115 / 75
2MIN REST

6.20.2023 화
GYMNASTICS
10 MIN EMOM
– 30 sec hand stand hold
– 25 sec chin up hold
**SCALE UP
– 30 SEC SHOULDER TAP
– 30 SEC ROLL OVERS

CONDITIONING
10MIN EMOM
ODD : 10 BURPEE + 10 PULL UP
EVEN: 10 BURPEE + 10 KBS

6.21.2023 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
10RFT
30 DU
6 T2B
1 POWER SNATCH @155/105

6.22.2023 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
FOR TIME
18-15-12-9-6-3
POWER CLEAN @135/95
WBS @20/14

6.23.2023 금
TEAM OF 2
5RFT
5 LAPS RUN (TOGETHER)
40 PUSH-UP
40 DEADLIFT 155/105