09.18~09.22 CF WOD

18 9월 09.18~09.22 CF WOD

9.18.2023 월
Over Head Squats
5rep × 5set (75%~)

E5MOM × 4set
10 DL (225/155)
10 Pull Up
15 A.KBS (32/24kg)
15 Burpee Over Bar

9.19.2023 화
Hand Stand Walk Practice
1. HS or wall Walk Hold 20sec Hold × 2set
2. HS Shoulder Tap 10rep × 2set
3. HS or wall walk. Lateral walk 4M × 2set
4. Partner H.S.W Practice 10M × 2set

For Time
24 – 20 – 16
WBS
One Arm DB Snatch(L=1)(70/50)
×3 DU

9.20.2023 수
Find your Jerk
(10min)

20min Amrap
Cash in : 50Cal Machin(Row, Bike, Ski)
Remaining time
15 Push Press
10 T2B
15 Front Squats
20 V- UP

9.21.2023 목
Team of 2
60 Barbell Back Lunge (115/75)
30 Synchro Sit Up
30 Snatch (135/85)
15 Synchro Burpee Pull Up
60 Push Up
30 DL (Together) (405/295)

9.22.2023 금
E2MOM × 5Round
1 Clean DL
2 P. Clean
1 Jerk
1 C&J
(Jerk 70% Start)

3Round
10 Box Jump Over
10 Cal Ski or Bike

-2Min Rest-

3Round
7 Devils Press (50/35)
14 DB Thruster

-2min Rest-

3Round
10 HSPU
60 DU