12.04.~12.08 CF WOD

12.04.~12.08 CF WOD

12.4.2023 월
Front Squat(Tempo 5sec Down -3sec Bottom Hold-1sec Up)
E2MOM × 5set
5rep(60~70%)

Team of 2
60 Box Jump Over
60 Wall Ball Shot
60 G2OH (115/75)
60 Burpee Over Bar
60 Pull Up

 

12.5.2023 화
8min EMOM
ODD : 8 Single Ring Chin Up
EVEN : 30sec L- Sit Hold or Hanging L sit Hold

E4MOM × 5Round
5 Wall Walk
50 DU
20 Thruster(75/55)

 

12.6.2023 수
E2MOM × 5set
Snatch Pull 5sec Hold + P. Snatch + OHS + Hang S.Snatch

Team of 2
3 Round
12 Suttle Run(5m = 1rep)
24 Burpee
36 Hang Snatch (95/65)

 

12.7.2023 목
Team Of 2
‘RELENTLESS’
For Time(Cindy는 1R씩)
1400 meter Row
4 rounds of Cindy”
50 Toes-to-Bar
4 rounds of “Cindy”
50 Power Cleans (135/95 lb)
4 rounds of “Cindy
50 Wall Balls (20/14 lb)(10/9 ft)
4 rounds of “Cindy”
1400 meter Row

 

12.8.2023 금
E2MOM × 5set
P.Clean + Hang Squat Clean + Split Jerk

Team Of 2
10 Round
5 Burpee Box Jump Over (30/24)
5 Front Squat(185/125)

-2MIN Rest-

10 Round
5 DL(225/155)
5 HSPU

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