크로스핏🏋🏼 썸네일형 리스트형 2023.08.15 화요일 815 WOD Buy in 500m row 8R 15 wall ball shots (20lb) 15 K.B swings (53lb) 15 Thrusters (45lb) Buy out 500m row 두통 이슈로 인한 6R까지만 진행 더보기 2023.08.11 금요일 •Stretching & Warm up -Dynamic Stretching. •Strength & Skills -Deadlift. EMOM in 7 min: 3 Deficit Deadlift. -Romanian Deadlift. 8-8-8-8 •WOD Team Of 2 AMRAP In 20min: 10 Row Calories 5 Dumbbell Devil Presses (50/35lbs) 10 Box Jump Overs (24″/20″) * Alternate each movement. (partner 1 row, partner 2 DB Devil Press, partner 1 BJO, etc.) *스트렝쓰 1 : 135-205-225-225-225-225-225 *스트렝쓰 2 : 105 *오늘의 와드 기.. 더보기 2023.08.08 화요일 •Stretching & Warm up -Dynamic Stretching. •Strength & Skills -Shoulder Press + Arnold Press (8+10) x 4set •WOD Amrap in 15min: 20 Dumbbell Snatches(50/35lb) 12 Toes to Bars 50 Double-unders *스트렝쓰 : 75lb, 25lbs *오늘의 와드 기록 : 35lb, K.R, S.U 4R+3 더보기 2023.08.07 월요일 •Stretching & Warm up -Dynamic Stretching. •Strength & Skills -Back Rack Lunge(Deficit 45lb plate). 10-10-10-10-10 •WOD 6 Rounds for Time of: 12 Front Sqauts(135/95lb) 6 Muscle-ups *스트렝쓰 : 95-105-115-125-135 *오늘의 와드 기록 : 135lb, Pull-up, 2R (중도포기) 더보기 2023.08.03 목요일 •Stretching & Warm up -Dynamic Stretching. •Strength & Skills -EMOM In 10min: 1 Bear Complex(무게 올려가며). 75-97-97-115-115-137(x) •WOD 10-9-8-7-6-5-4-3-2-1 Reps for Time of: Thrusters(95/65lb) Pull-ups *오늘의 와드 기록 : 75lb, 11:46 더보기 2023.04.11 화요일 •Stretching & Warm up -Dynamic Stretching. •Strength -Shoulder Press+Plate Front Raise. (10+12) X 5sets •WOD 2min On: 2min Off 5 Rounds for Total Reps of 12/10Cal Row 12 Box Jump Over(24/20in) Max Wall Ball Shots *스트렝쓰 : 67lb + 15lb * 5SET *오늘의 와드 기록 : 64, Rx'd 더보기 2023.04.07 금요일 •Stretching & Warm up -Dynamic Stretching. •Strength & Skills -Clean Complex. EMOM in 10min: 2 Power Cleans+1 Squat Clean •WOD For Time: 3 Rounds 15 Deadlifts(185/125lb) 15 Handstand Push-ups Rest 3min 3 Rounds 15 Groud to Overhead(95/65lb) 15 Pull-ups *스트렝쓰 : 75-95-117-117-117 ... *오늘의 와드 기록 : 5R+10, 185lb, 95lb, HRPU 더보기 2023.04.06 목요일 •Stretching & Warm up -Dynamic Stretching. •Strength & Skills Shourlder Press+Push Press (5+5) X 5sets •WOD 21-15-9 Reps for Time of: Toes to Bar Wall Ball Shots(20/14lb) Thrusters(95/65lb) *스트렝쓰 75-95-95-95-95 *오늘의 와드 기록 : 09:54, 75lb, 20lb, K.R 더보기 이전 1 2 3 4 5 6 7 8 ··· 18 다음
