MSNOTE

WODAmrap 40min  5 Strict Pull up10 Clap Push up15 Jump Squat20 V-upA:  Push upB: No band or band, No Wave or Wave, V-up or Tuck upC: 4 No band or =, 8 NO Wave or Wave , 12 Jump or Air Squat, 16 Tuck up or knee upD: 3/6/9/12Record B 난이도 진행..

Warm upClean Complex1. Clean Pull2. Clean High Pull3. Squat Clean* Squat Clean 1*7Record 84kg ( 185# )WOD10 Round for time of 3 Squat Clean 185# / 125# ( 84kg / 56 kg )7 Box Jump 24in / 20inA: 175# / 105 # ( 79k / 47k )B: 155# / 95 # ( 70k / 4..

Warm up Annie < Time cap : 10 min >50-40-30-20-10 repsDouble underSit upA: 150-120-90-60-30 <SU>B: 30-25-20-15-10 < DU , Sit up >C: 90-75-60-45-30 < SU >Record : Rx'd 9:21StrengthPush Press 3*5 Record 65kg < 145# >..

SkillBar Muscle UpBurpeeJumping LungeWODAmrap 30min5 Bar muscle up10 Burpee15 Jumping LungeA:  Band MUB: CTB Pull up + Push up/waveC: Pull up + Push up /waveD: Band CTB or Band Pull up =/= + Wave Push upRecordC 난이도 진행 8R+24reps  : 노밴..

Warm up Front Squat 10*5Record : 66kg < 145# >WOD5 Round for time of :50 Double under30 Sit up10 Front Squat 135# / 95# (61k / 43k)A: 115# / 85#B: 95# / 75#C: 30 DU, 20 Sit up , 10 FSRecordB난이도 진행 16:47 ( DU )

Warm upThruster 1rm ( 3~5set )Record : 66kg < 140# >WOD < Time cap : 30 >For time of :EMOM 5 Burpee  & Max reps Thruster 100 Thruster 135# / 95#  ( EMOM 이 Thruster 100 EA 할때 끝..)A: 115# / 85#B: 95# / 75#C: = / =D: 3BP..

Warm upBack Squat 3*7Record : 93kg < 205# >WODAmrap 20min25 Burpee15 Back Squat ( body-weigth )A: BW 3/4 = BW*0.75B: BW 1/2 = BW*0.5C: 15 Burpee , 15 Back Squat = / =RecordB 난이도 진행 5R+6reps < 43kg >

Warm up Power Clean 1*7Record : 70kg < 155# >WOD5 Round For Time of :15/12 Cal Row10 Burpee over the row5 Power Clean 135# / 95# ( 61k/ 43k )A: 115# / 85#B: 95# / 75#C: = / =RecordA난이도 진행 15:57 

Warm up1. 10 Round : 30 Sec Max Double under 30 Sec Rest2. Strength Thruster 1*7Record : 479reps, 65kg < 143# >WOD < Time cap : 10min > "Fran"21-15-9 reps For Time of : Thruster 95# / 65# ( 43k/29k)Pull upA: 85#/55# ..

Warm up1 Power Snatch + 1 Squat Snatch * 5~7 * 중량 올리면서 주어진 시간까지 연습, 자세는 정확하고 이쁘고 아릅답게! 아름다운자세가 아니면 무게 내릴것!WODFor time:30 Snatch 135# / 95# ( 61k / 43k )< 1 Power Snatch + 1Squat Snatch > -> 1repsA: 126# / 85#B:115# / 75#C: = / =RecordC난이도 ..