MSNOTE

WODAmrap 40min 5 Strict Pull up10 Clap Push up15 Jump Squat20 V-up A: 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: 3/6/9/12 Record B 난이도 진행 13R+35reps < Black_band, No wave, T-up >

Warm upClean Complex1. Clean Pull2. Clean High Pull3. Squat Clean * Squat Clean 1*7 Record 84kg ( 185# ) WOD10 Round for time of 3 Squat Clean 185# / 125# ( 84kg / 56 kg )7 Box Jump 24in / 20in A: 175# / 105 # ( 79k / 47k )B: 155# / 95 # ( 70k / 43k )C: 135# / 85 # ( 61k / 38k )D: 115# / 75 # ( 52k / 33k ) OR = / = Record처음 B난이도로 1라운드 진행 후 2라운드 2개째에서 C난이도로 변경.. 아직은 무리..ㅠㅠ14:29

Warm up Annie < Time cap : 10 min >50-40-30-20-10 repsDouble underSit up A: 150-120-90-60-30 B: 30-25-20-15-10 < DU , Sit up >C: 90-75-60-45-30 < SU > Record : Rx'd 9:21 StrengthPush Press 3*5 Record 65kg < 145# > WOD < Time cap:10min >21-15-9 reps fot time of Push press 135# / 95# ( 61k/43k)Pull up A: 115#/ 85# ( 52k/38k)B: 95#/ 75# ( 43k/33k)C: = / = RecordB난이도 진행 9:08 ( Green )Triple under 7 ..

SkillBar Muscle UpBurpeeJumping Lunge WODAmrap 30min5 Bar muscle up10 Burpee15 Jumping Lunge A: Band MUB: CTB Pull up + Push up/waveC: Pull up + Push up /waveD: Band CTB or Band Pull up =/= + Wave Push up RecordC 난이도 진행 8R+24reps : 노밴드 와드 처음 진행 키핑풀업 5개까진 괜찮은듯..

Warm up Front Squat 10*5 Record : 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 FS RecordB난이도 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, 70 TT , = / = RecordC 난이도 진행 85reps < 38kg > ...Time over..

Warm upBack Squat 3*7 Record : 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*7 Record : 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 up 1. 10 Round : 30 Sec Max Double under 30 Sec Rest 2. Strength Thruster 1*7 Record : 479reps, 65kg < 143# > WOD < Time cap : 10min > "Fran"21-15-9 reps For Time of : Thruster 95# / 65# ( 43k/29k)Pull up A: 85#/55# , NO band or bandB: 75#/45# , NO band or bandC: = / = RecordC 진행 5: 18 < 29k, Black >

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 > -> 1reps A: 126# / 85#B:115# / 75#C: = / = RecordC난이도 진행 16:12 < 34kg, 75# >