11.06~11.10 CF WOD

06 11월 11.06~11.10 CF WOD

11.6.2023 월
OHS E2MOM × 6Set
1~2Set 5rep (70~75%)
3~4Set 3rep (80~85%)
5~6Set 1rep (90~95%)

EMOM × 4Round
A.15 Box Jump (32/24)
B.15 T2B
C.10 One Arm DB Devils Press(50/35)
D.75 DU

11.7.2023 화
15Min
Ring MU Practice

5Round
5 Hang Clean (155/95)
15 WBS
20/18 Cal Row
T.C 20Min

11.8.2023 수
Jerk
EMOM × 10
1Jerk(70~95%)

10-9-8-7-6-5-4-3-2-1
HSPU
G2OH (95/65)
Burpee Over Bar

11.9.2023 목
TEAM Of 2
2Round
500/400M Row
50 Ring Pull Up
50 S2OH (115/75)

2Min Rest

5Lap Run(Together)
60 Hang Clean(135/85)
1000/900M Row

11.10.2023 금
E2MOM × 5Set
2 Hang P.Snatch + OHS + S.snatch (60%~)

20Min AMRAP
8 Wall Walks
16 DB Snatch(50/35)
24 R.KBS (32/24)
8 Burpee Box Get Over (48/40inc)
16 DB Snatch
24 KB Lunge(R=1)