09.11~09.15 CF WOD

13 9월 09.11~09.15 CF WOD

9.11.1023 월
Back Squat (1RM 72%~)
5 rep × 5 set

Wod
5 Round
12 OH Lunge (L=1) (115/75)
10 Burpee Over Bar
8 H.S.P.U

9.12.2023 화
EMOM × 8 Round
ADD : 8 Ring Pull Up (Scal Chin up Pull up)
EVEN : 10 Ring Dip (Scal Deficit Push Up)

WOD
Cash In : 100 DU
(Single × 2 , Cross Over 150)

THEN,

4 Round
12 T2B
20 Air Squats
6 Pull Over?(B.MU or 12 Pull Up)

Cash Out : 100 DU

9.13.2023 수
Push Press 1RM
(Find Your 10Min)

WOD
5 Laps Run
15 C&J 135/85
4 Laps Run
10 C&J 185/135
3 Laps Run
5 C&J 225/155

9.14.2023 목
WOD
TEAM OF 2
2Round
40 C2B
40 DL (115/75)
30 V UP
30 Front Squats
20 Bar Facing Burpee
20 Hang Cluster
E3MOM 3 Wall Walk(Together)

9.15.2023 금
E2MOM × 5set
Power Snatch
OHS
Hang S. Snatch
(Start 68%)

WOD
3Round
4 Suttle Run (7.5m × 2 = 1Rep)
12 DB Squat Snatch(50/35)
2Min Rest
3Round
10 DB Box Step over
15 WBS