10.23~10.27 CF WOD

23 10월 10.23~10.27 CF WOD

월
Back Squats
E90SEC
1~2R 10rep (60~65%)
3~4R 5rep (70~75%)
5~6R 2rep (80~85%)

3R
18/16cal Row
10 Burpee over Row
3R
20 One Arm DB Hang Clean & Jerk(L=1)
10 DB Squats
(DB 50/35)

화
T2B Prectice
EMOM x 5R
1R Max T2B
2~5R 1R 70%

3min Amrap
4 Wall Walk
6 Suttle Run (7m=1rep)
1min Rest
2Round
20 Thruster (95/65)
40 V-up

수
Pause Split Jerk
(Dip 3sec pause, Top 3sec pause)
2rep x 5set

Cash In 100 DU
3R
5 Power Clean (185/125)
20 Pull Up
20 WBS (20/14)
Cash Out 100 Cross Over

목
Team Of 2
4Laps Run(together)
20 Snatch
20 Ring MU or Bar MU (Scal Band, Box MU)
50 S2OH
50 Burpee Box Jump Over
4Lap Run
(135/95)

금
E90SEC
Snatch DL + Pull
5rep x 5set
(Snatch 92~102%)

E3MOM x 5Round
1 Bear Complex(155/95)
2 Round Cindy