24.10.31 크로스핏

Ultraon Online WOD

For time : 5:34 / 45cal

4 Rounds
10 BURPEE OVER THE ROW
10 Single Dumbbell Box Step Up (35lb / 24’)
30 Crossover

1 Min REST

2 Min MAX Row (cal)

Echo Bike

For Completion: DONE / 3 Fail

27:00 minute EMOM

minute 1: 12/10 Calorie Echo
minute 2: 15/13 Calorie Echo
minute 3: Active Spin Recovery

Undertow

2 Sets

30 GHD Sit-Up
60ft (18m) Dual Kettlebell Farmers Lunges 32kg
10/12 Dips on Low Rings

-rest 1:00 b/t sets-

Overhead Squat

5x2

Front Squat

4 Sets

1 & 1/4 Rep + Pause Rep + Fast Rep

Strongman

For Load: DONE
4 Sets

2:00 On/1:00 Off
Bearhug Sandbag Hold

Score: 150lb

Accessory

For Quality: DONE

5 Sets

5/5 Lateral Lunge, Heavy Load
6 Pike Ring Handstand Push Ups

-rest as needed b/t sets-