11.20~11.24 CF WOD

20 11월 11.20~11.24 CF WOD

11.20.2023월
BACK SQUAT
E2MOM
set 1, 8reps 65%
set 2, 5reps 75%
set 3, 2reps 85%
set 4 Drop Set
2rep – 5rep – 10rep – 15rep(empty Bar)

7MIN AMRAP
10 CAL Machine
10 KBS (32/24)
10 PUSH JERK(115/75)

3MIN REST

FOR TIME
5 LAPS RUN
30 CLEAN (135/85)

11.21.2023 화
10MIN PRACTICE
BUTTER FLY PULL UP
OR BUTTER FLY C2B

4RFT
3 WALL WALK
60 DU
9 SNATCH (115/65)
12 C2B
15 WBS

11.22.2023 수
E90SEC × 5R
DL 3 REPS @ 85%

TRAM OF 2
20 BURPEE OVER BAR (Synchro)
30 THRUSTER (135/85)
40 HSPU
50 BOX JUMP
40 T2B
30 HANG C&J (135/85)
20 BURPEE OVER BAR(Synchro)

11.23.2023 목
TEAM OF 2
CASH IN : 20 DL (525/ 455남여/ 405)

3RFT
50Cal ANY MACHINE
60 1R. PUSH UP 2R. V-UP 3R. SIT UP
70 WBS

CASH OUT: 20 DL (525/455/405)

11.24.2023 금
E90sec × 3set
Below Knee PULL + P.SNATCH + OHS
THEN
10MIN SNATCH 1RM

“NANCY”
5ROUND
400m Run
15 OHS(95/65)
Then
100 DU