“불~가~아~리~이~안!”
Conditioning
20240520 MON CF WOD
Conditioning
25min AMRAP
30 Box side step over 20/24 (No weight)
30cal Row
60 Shouler touch (L+R=1)
90 Box jump 20/24
*Team of 3
20240517 FRI CF WOD
Strength
3 Pause (2sec) Overhead Squat x 5sets
Conditioning
12 – 10 – 8 – 6 – 4 – 2 For time;
Overhead Squat 75 / 115
Pull up
*timecap 10min
20240517 FRI BC WOD
Strength
“달려! 달려!!!”
10reps x 3sets
Double KBS
Conditioning
30-30, 40-20, 50-10, 50-10
KBS
Deck squat
Plate GTO
Broad jump
Plate speed step
20240516 THUR BC WOD
“부처님 안녕히 가세요!”
Strength
1min Max Row
Conditioning
20min AMRAP
200/250m Row
10 Tuck jump
20 V-up
20240516 THUR CF WOD
Conditioning
EMOM for 24min
7 / 10cal Row (5 / 7cal AB)
14 DB Snatch 35 / 50
7 Strict HSPU
20240514 TUE CF WOD
Strength
Hanging Wind Wiper 10 – 8 – 6 – 4 (L=1)
Conditioning
18min AMRAP
18 Toes to Bar
18 Push up
18 Box Jump 20 / 24
20240514 TUE BC WOD
“부처 핸섭!!
Conditioning
25min AMRAP
50 Plate Z press
50 MB push press (to the wall)
50 Plate push jack
50 WBS
50 DB press
50 Push press
*Team of 2
20240513 MON BC WOD
“다리에 근육을 넣자!!”
Strength
10reps x 4sets
Heel elevated DB goblet squat
Conditioning
40-20 5Rounds
Jumping squat
Squat thrust
Wide stance squat
Walking lunge
20240513 MON CF WOD
Strength
1 + ¼ Front Squat 3reps x 5sets
Conditioning
Death By
Thruster 75 / 115
*timecap 15min
EMOM 1,2,3..etc. Reps of Thrusters till you fail to complete the given reps.