운동 결과 A GAME WARM UP B " TEAM WOD " 20 Rounds * 24:30 I GO YOU GO (Time cap : 25 min) 10 American kettlebell swings 10 Toes to bars 10 Box get overs(30'/24') 보강 운동 Squat Clean & Jerk For Load: 8 Sets 3

A For time : 7:16 (time cap : 10 min) TEST 2000M row B 3 Rounds For time : 2R 207 (time cap : 13 min) 800M run 21 Power cleans 400M run 15 Push presses 200M run 9 Clean&jerk 보강 운동 Overhead Squat Technique For Load: 5 Sets 1 Heaving

운동 결과 A 5 Sets 3 Power snatches (2 sec pause above knee) (no tng) (no build up) (snatch 60%~75% of 1RM snatch) * 115lb Rest 2:00~3:00 B " OPEN 24.1 " * 11:37 (time cap : 15 min) 21 Dumbbell snatches, arm 1 21 Lateral burpee

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

운동 결과 A Game Warm up B Every min on the min x 9 min, (9 sets) * 31 reps Min 1 : 60m shuttle run Min 2 : 15 clap push ups Min 3 : 15-15-max wallball shot 보강 운동 * Front squat * 20-7-5-3-3-2-1-1 * empty-125lb-155lb-165lb-180lb-190lb-215lb-230lb Snatch * 5 set x 2 hang + 1 power * 75lb-95lb-115lb-125lb-135lb

운동 결과 A GAME Warm up B 10 Min amrap * 8R 8 3 Deadlifts 7 Dumbbell floor presses 12 Box jump overs(step down) 보강 운동 Erg bike * 4483m * Avg face 2:20 * Avg hr 100 Butterfly pull up * 5 sets x 10 reps Strict pull up * 5 sets x

운동 결과 A 3 Sets 10/10 Dumbbell side bend 30 Sec plank hold 30 Sec handstand hold Rest 2:00~3:00 B For time : 71 (time cap : 8 min) 21-15-9 Hang squat snatch Handstand push up 보강 운동 * Back squat * 10-5-3-3-2-2-1-1(fail) * 185lb-205lb-220lb-240lb-255lb-275lb-290lb-310lb(fail) * Split jerk * 5-5-3-3-1-1-1 * 95lb-115lb-135lb-155lb-175lb-195lb(

운동 결과 " TEAM WOD " 30 Min amrap * 12R Partner A * 12/10 Cal row * Avg face 1350 * 10 American kettlebell swings * 8 Pull ups Partner B * 400M run 보강 운동 Front squat * 7-5-3-3-2-1-1 * 130lb-155lb-165lb-180lb-190lb-215lb-230lb Clean * 5 set x 2 hang + 1 power (light) * 115lb-135lb-155lb-175lb-195lb * Max set x 3

운동 결과 A 3 Sets * 3 Clean pull (TNG x) (Build up) * 205lb Rest 2:00~3:00 3 Sets * 5 Power clean (TNG x) (Build up) * 185lb Rest 2:00~3:00 B 8 Min amrap * 4R 8 8 Power cleans 7 Strict toes to bars 6 Inch worm

운동 결과 A 3 Sets 15/15 Sec hip air plane hold 10/10 Hip air plane rotation 15 Banded sissy squat Rest 2:00~3:00 B 2 min rounds of 3set * 30 Wallball shots * Unbroken * Max alt.devil’s press * 12-14-13 Rest 2:00 보강 운동 * Hang squat

운동 결과 " TEAM WOD " For time : 16:23 (time cap : 25 min) 5 Rounds 9 Jump over PVC (facing) 20 Sumo deadlift high pull 9 Jump over PVC (facing) 20 Shoulder to overheads THEN 2400/2200M row * Avg face 1:40 보강 운동 * Erg bike * 4750m * avg face

운동 결과 A Front squat (Build up) * 8-6-4-2 * 185lb Rest 2:00~3:00 B 8 Min amrap * 6R 2 6 Toes to bar 40 Double under 2 Squat clean 155lb 보강 운동 Front squat * 7-5-3-3-2-1-1 * 120lb ~ 220lb Push jerk * 5-5-3-3-1-1-1 * 95lb ~ 185lb Push press * 4 set x 5 reps

운동 결과 A 3 Sets 12 Seesaw press * 24kg 50M double kettlebell farmers carry * 32kg Rest 2:00~3:00 B EMOM x 12 min (4 sets) * DONE Min 1 : 13 burpee wallball shot Min 2 : 20 v-up sit up Min 3 : 40 sec crossover 보강 운동 * Erg bike * 118cal

운동 결과 A 3 Sets * 3 Snatch pull (90%~95% of 1rm snatch) * 155lb Rest 2:00 3 sets * 1 Hang snatch * 1 Snatch (Build up) * 135lb Rest 2:00~3:00 B 4 Min amrap * 200M run * Remaining time max hang power snatch * 30 reps (손바닥, 손가락 다쳐서 멈춤)

운동 결과 " TEAM WOD " For time : 22:45 (time cap : 27 min) 20 Rounds i go you go * 3 Bar muscle up * 6 Kettlebell box step over(24') * 12 Kettlebell swing 보강 운동 * Erg bike * Warm up 145cal * 1 Snatch + 5 overhead squat * 75lb-95lb-115lb-135lb-155lb * 5set x 5reps(

운동 결과 A 6 Sets * 1 Deadlift * 1 Hang clean (Build up) * 135lb-155lb-175lb-195lb-205lb-210lb(x) Rest 2:00~3:00 B TEAM WOD 12Min amrap * 결과 : 4R 21 * 21 Syncro Burpee * 105 reps * 10 Hang squat clean * 40 reps * 9 Toes to bar * 36 reps 보강 운동 * Strict Pull up * 7-7-7-7-7-8-7-7

운동 결과 A 3 Sets 8 Back rack reverse lunge (75lb~115lb) Rest 2:00~3:00 B Every 2 min, 16 min (8 sets) * Odd : 32/28 cal row * avg face 1400 * avg time 1:30 * Even : 50 double under + 8 Double dumbbell snatch (40lb) * DU Unbroken * DB Snatch

운동 결과 A 3 Rounds 20/20 Sec banded pallof press hold 10 Rower crunch Rest 2:00 B 2 Rounds For time : 10:21 (time cap : 14 min) * 500/450M row * 1R 1:45 * 2R 1:52 * 25 Toes to bar * 1R 25 * 2R 15-10 * 25 Plate ground to

운동 결과 A 4 Sets * 3 Hang power snatch (Build up) (1 sec pause below knee) * 75lb-95lb-115lb-135lb Rest 2:00~3:00 B 7 Min amrap 3-6-9-.... * 결과 : 7R 8 * Power snatch * 3-6-9-12-15-18-21-8 / 92reps * 7 Sit ups * 49reps 보강 운동 * Strict handstand push up * 1 matt * 5-5-8-6-5-4-4 / 37reps * Strict pull

운동 결과 TEAM WOD EMOM x 10 min * 12 Burpee * 평균 30초 * Max thruster * 12-9-8-8-6 / 43reps Rest 2:00 EMOM x 10 min * 8 Chest to bar pull up * 버터플라이 체투바 * 8-8-6/2-5/3-8 * Max wall walk * 6-4-4-4-5 / 23reps 보강 운동 * 1 Hang power clean + 1 power clean * 7 set

운동 결과 A 3 Rounds 5 Tuck jump 5/5 Lateral rotation broad jump Rest 2:00 B For time : 7:20 (time cap : 9 min) * 400M run * 1:39 * 300 Double under(or 450 Single under) * 100-50-50-50-25-25 * 200 Run * 10 Box jump over(30'/24') 보강 운동

운동 결과 A 4 라운드 * 6/6 Landmine press (Build up) * 다리를 스플릿 저크처럼 벌려야함. * 프레스 동작때 어깨를 끝까지 밀어줘야함. Rest 2:00~3:00 B 4 Rounds For time : 8:59 (time cap : 13 min) * 10 Dumbbell push presses * 어깨에 잘 얹어야 잘밀리는데 얹는 포지션이 일정하지 않음. * 마지막 라운드만

운동결과 A 4세트 * 6/6 덤벨 행 하이풀 (빌드업) * 70lb 실패. 자세도 안나오고 일자로 올라가는 느낌이 안들어서 60lb로 진행. * 20초 프리 핸드스탠드 홀드 * 평균 13~15초. 2번씩 끊어감. 2분 ~ 3분 휴식 B For time : 11:45 (제한시간 13분) 10-9-8-7-6-5-4-3-2-1 * 파워 클린 * 언브로큰 * 스트릭 핸드스탠드 푸시업 * 시간 가장 오래 걸림. * 매트

운동 결과 팀 와드 For time : 7R 44 / 19:44 (제한시간 : 25분) Cash in * 800M 런 * 호흡 안털리고 속도도 빠르게 유지하면서 잘 달림. * 근육이 올라오거나, 다리가 아프지 않았음. 12분 amrap * 4 바 머슬업 * 첫 라운드에 먼저 바머슬업 했는데 호흡때문에 갑자기 안됨. * 민혁님이 3R동안 바머슬업 3개씩 도와주시고 내가 1번씩함. * 3R 이후