“마음은 가고있다. 몸이 느릴 뿐”
21min AMRAP
15/20cal Row
12 Burpee over row
20 Jumping Lunge (L=1, R=1)
*Team of 3
“Test day”
Conditioning
Fight Gone Bad
3Rounds
1min WBS 14 / 20
1min SDHP 55 / 75
1min Box Jump 20 / 24
1min Push Press 55 / 75
1min Row (cal)
1min Rest
Skill
Hang Squat Snatch
2reps x 3sets
For time
9-15-21
Hang power snatch 85/115
Push up
Ring Dip
“엉덩이랑 복부 Zo지기”
Conditioning
3Rounds of:
2min DB Box step over
2min Sit up
2min KBS
2min Rest
“로잉은 전속력으로!!”
Conditioning
24min AMRAP
9cal Row
9 WBS
9 Burpee
5RFT
10 One arm DB Devil`s press 50/70
10 Box jump over 24/30
10 TTB
*Timecap 20min
Skill
3sets
1 Push press
2 Push jerk
Conditioning
7min AMRAP
15 Burpee
20 Push press 95/135
“오늘은 고급기술을 익혀보자”
Skill / Strength
KB Clean & Press 10reps x 3sets (Left 5, Right 5)
Conditioning
4Rounds of
1min KB C&P
1min Jumping Lunge
1min Wall Climb
1min KB OH Push jack
For Time
cash in
150 DU
21-15-9
KBS 16/24
CTB Pull up
cash out
100 WBS 14/20
“신체나이 20대로 되돌리기”
Conditioning
20min AMRAP
20 Plate G2OH
20 Plate Russian Twist
20 Box Step Up w/ Plate
20 Plate Quick Step
20 Plate Slam hold & Chopper (lunge position)
