07.10~07.14 CF WOD

10 7월 07.10~07.14 CF WOD

7.10.2023 월
BACK SQUAT
95-100% of 10RM
10 REPS x 3 SET

THEN,

CONDITIONING
HALH CHELSEA
15MIN EMOM
10 PULL UP
15 PUSH UP
20 AIR SQUAT

실패하면, 실패한 시점부터 남은시간까지 AMRAP으로 하기.

7.11.2023 화
HAND STAND WALK PRACTICE
10MIN EMOM
10 hand stand band bounce
파트너가 뒤로 넘어지지 않게 뒤에 서주기

CONDITIONING
5RFT
5 DB CL R + 5 DB S2OH @ 70 / 50
5 DB CL L + 5 DB S2OH
2 LAP RUN

7.12.2023 수
IN 10MIN,
FIND HEAVIEST
1 POWER SNATCH
1 HANG SQUAT SNATCH

THEN

CONDITIONING
65 DU
13 SQUAT SNATCH
55 DU
11 SQUAT SNATCH
45 DU
9 SQUAT SNATCH
35 DU
7 SQUAT SNATCH
25 DU
5 SQUAT SNATCH

7.13.2023 목
IN 10MIN,
FIND HEAVIEST
1 POWER CLEAN
1 HANG SQUAT CLEAN

THEN

CONDITIONING
5 RFT
250 / 200m ROW
10 BURPEE OVER ERG
5 POWER CLEAN @185/125

7.14.2023 금
TEAM OF 3
WATER FALL STYLE
LINDA
10~1
DL 1.5 BW
BENCH PRESS BW
CLEAN 3/4 BW

Then, 3000M ROW -partition anyway