jd크로스핏 썸네일형 리스트형 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 2023.03.28 화요일 •Stretching & Warm up -Dynamic Stretching. •Strength -Weighted Push-up + Weighted Pull-ups. (10+5)X 4set •WOD 2Min On : 2Min Off 5Rounds for Total Reps of Pull-ups: 10/8 Cal Row 10 Burpee Over Row Max Pull-ups *스트렝쓰 : 25lbs Push-up 10EA + Strict Pull-up(R) *오늘의 와드 기록 : Rx'd, 45 더보기 2023.03.27 월요일 •Stretching & Warm up -Dynamic Stretching. •Strength -Weighted Walking Lunges. 15-15-15-15 •WOD 10-9-8-7-6-5-4-3-2-1 Reps for Time of: Devil's Presses(50/35lbs) Dumbbell Box Step Over(50/35lbs)(24/20in) AMRAP in 20min (Team of 2) 5 Devil's Presses(50/35lbs) 5 Dumbbell Box Step Over(50/35lbs)(24/20in) *스트렝쓰 : 115-125-135 *오늘의 와드 기록 : 8R+17, 40lbs 더보기 2023.03.23 목요일 •Stretching & Warm up -Dynamic Stretching. •Strength Clean & Jerk. •WOD Team of 2 "I GO YOU GO" Every 3Min, 10Rounds For Total Cal: 1 DT(155/105lb) Max Cal Row *D.T=12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks *오늘의 와드 기록 : 105lb, 176cal(ski) 더보기 2023.03.21 화요일 •Stretching & Warm up -Dynamic Stretching. •Strength & Skills - Bench / Gorilla Row 10/10/10*4 Set •WOD "HELEN" 3 Rounds For Time: 400m Run 21 Kettlebell Swings(70/53lb) 12 Pull-ups *스트렝쓰 : Bench 95-95-105-105, Row 53-53-53-53 *오늘의 와드 기록 : 16:18, 24KG 더보기 2023.03.20 월요일 •Stretching & Warm up -Dynamic Stretching. •Strength -Front Squat. 8(60%)-8(60%)-6(70%)-4(75%)-2(80%) •WOD AMRAP In 15min: 8 Dumbbell Snatches(50/35lb)(R) 8 Overhead Walking Lunges(50/35lb)(R) 8 Dumbbell Snatches(50/35lb)(L) 8 Overhead Walking Lunges(50/35lb)(L) 40 Double-unders *스트렝쓰 : 155-177-197-205-227 *오늘의 와드 기록 : 4R+4, 45lb, S.U 더보기 이전 1 2 3 4 다음
