09.04~09.08 CF WOD

04 9월 09.04~09.08 CF WOD

월
Front Squats (68%~)
5rep × 5set

WOD
7MIN AMRAP
4 Snatch (95/65)
8 OHS
12 Burpee

3MIN REST

7MIN AMRAP
4 DL (115/75)
8 Clean
12 Front Squats

화
Muscle-up
EMOM × 8Round
ADD : 2 Kipping + 1 MU × 4set
EVEN : Rest

WOD
4 Round
4 MU
16 DB Snatch (50/35)
2 Lap Run
Then
4Round
8 T2B or T2R
10 One Arm DB Devils Press

수
Snatch Balance
3rep × 5set (70%~)
WOD
E4MOM × 5Round
15/13Cal Row
10 Snatch (115/75)
20 WBS (20/14)

목
WOD
Team Of 2
For Time (Burpee 제외 P1. Work Out P2. Wall Sit Hold 전환시 반드시 태그 후 wall Sit Hold 준비되면 시작)

20 Burpee Over Bar (Together)
40 C2B (Pull up/Band Pull up/Ring Row)
40 Thruster(115/75)
40 Box Jump Over (Box Step Over)
40 S2OH(115/75)
20 Burpee Over Bar (Together)
5 Lap Run (Together)

금
E2MOM × 5 set
1 Clean DL
1 Clean Pull
2 Clean

WOD
4 ROUND
10 Clean & Jerk (155/105)
15 Hand Stand Pushups
20 Pistol
50 DU