11.13~11.17 CF WOD

13 11월 11.13~11.17 CF WOD

11.13.2023 월
Double bounce front squat
4rep × 5set (Clean 75%~)

5Round
3 MIN ON: 1 MIN OFF
10 G2OH (155/95)
70 DU
MAX REPS MOVEMENT X
RND 1 – BURPEES
RND 2 – SIT-UPS
RND 3 – PUSH-UPS
RND 4 – AIR SQUATS
RND 5 – PULL UPS

11.14. 2023화
E2MOM × 5Round
1~2rep Legless Rope Climber

10Round
1 WallWalk
3 DL (315/225)
6 HSPU

11.15.2023 수
E2MOM × 5R
Back Jerk + 2Front Jerk (Jerk 70%~)

For Time
40 Cal Machine
30 Single Arm Hang DB C&J(L)
20 WBS
10 Snatch (135/85)
20 WBS
30 Single Arm Hang DB C&J(R)
40 Cal Machine

11.16.2023 목
Team of 2
5Lap Run (Togetger)
60 Thruster (95/65)
60 Pull Ups
4Lap Run
40 Thruster (135/85)
40 C2B
3Lap Run
20 Thruster (155/105)
20 B.MU

11.17.2023 금
Every 90Sec × 3Round
Clean DL + High Hang Clean + Front Squat
THEN
In 10Min Find Your Clean 1RM

4Round KB Complex (ONE ARM EACH ROUND)
COMPLEX(24/16)
10 ONE ARM KBS
8 ONE ARM KB CLEAN
6 ONE ARM KB SQUAT

2Min Rest

For Time
50 T2B
50 Burpee Bar Touch
*PARTITION ANYWAY