16 10월 10.16~10.20 CF WOD
10.16.2023 월
Front Squats
5rep × 5set
72%~
4Round
15 DL (155/105)
20 One Arm DB Hang Clean & Jerk (50/35)
15 Push Jerk (155/105)
20 One Arm DB Thruster (50/35)
10.17.2023 화
B.MU Practice
1. 20sec Hollow Hold × 2set
2. Plates Support 5rep × 3set
3. Kipping Hip Hop 5rep × 2set
4. Box Jump MU 5rep × 2set
5. Partner Support or Band B.MU 1rep × 5set
잘 하시는 분들은
E2MOM × 5Round
1R Max B.MU
2~5R Max B.MU 60%
CONDITIONING
EMOM × 3Round
15 Burpee Bar Touch
12/10 cal Bike or Ski
15 Box Jump Over
15/12 Cal Row
10.18.2023 수
Behind Jerk
3rep × 5set (Jerk 80%)
5Round.
15 T2B
12 Snatch
9 OHS
2Lap Run
(115/85)
10.19.2023 목
Team of 2
1RFT
50 Hang Clean (partner Deadlift Hold)
75 Should to Overhead (partner Front Rack Hold)
50 Frontsquat (partner Deadlit Hold)
75 Deadlift (partner Front Rack Hold)
50 Hang Snatch (Partner Deadlift Hold)
(95/65)
-3Min Rest-
10 RFT (5RD EACH)
10 Burpee Over Bar(Lateral)
30 Cross Over
Time Cap : 30MIN
10.20.2023 금
E2MOM × 5Round
Clean Pull
Floating Clean
Clean
Jerk
(60~72%)
6 Round
4 Wall Facing Hand Stand Push Up
(scale: S.HSPU or Pike Push up)
8 DB Snatch (70/50)
32 DU
Time Cap : 15Min
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