24.10.04 크로스핏
운동 결과
" TEAM WOD "
For time: 23:39
(time cap : 24 min)
1004M row
into
4 Rounds
10 Double dumbbell angel presses
10 Double dumbbell front squats
10 Double dumbbell shoulder to overheads
10-20-30-40 Synchro burpees
into
1004M row
보강 운동
Clean Complex
For Load:
10:00 EMOM
1 Clean Pull + 1 Squat Clean
Shoulder to Overhead Complex
For Load:
6 Sets
1 Push Press
1 Push Jerk
1 Split Jerk
No Pacts Between Lions & Men
Every 6:00 x 3 Sets
- 6R 15
3 Rounds
15 Wallball Shots 20lb
18 GHD Sit-Ups
5 Hang Squat Cleans 155lb
Accessory
For quality: DONE
5 Sets
:45 Weighted Ring Plank
→ Ring Plank (scaled)
8 Barbell Hip Thrust 135lb