MSNOTE

WOD < 주사위를 던저서..> "Dice Game"Time cap : 40min1. 500 Burpee2. 1500 Double under3. 8000/7500 Row4. 500 Wall Ball Shot 9k/6k5. 40min Amrap < Sindy > 5 Pull up 10 Push up 15 Air squat6. Free ( 1~5 중 자유 선택 )Record3번 로잉 8천 당첨..34:09

Warm up Thruster 3*7Record 66kg < 145 # >WODFor Time : < Time cap : 20min >21-18-15-12-9-6-3Thruster 95# / 65# < 43kg /29kg >A: 85# / 55# < 38kg/24kg >B: 75# / 45# < 34kg/20kg >C: =/ = RecordB 난이도 진행 19:39

WOD 18.3RX.d2 rounds for time of:100 double-unders20 overhead squats100 double-unders12 ring muscle-ups100 double-unders20 dumbbell snatches100 double-unders12 bar muscle-upsMen perform 115-lb. OHS, 50-lb. DB snatchesTime cap: 14 minutesScaled2 rounds for time of:100 single-unders20 overhead squats100 single-unders12 chin-over-bar pull-ups100 single-unders20 dumbbell snatches100 single-unders12 ..

WOD10 Round 1min Max reps Total:1min Max Cal Row1min Rest1min WBS 9k/6k1min RestScaledIntermediate : 6k/3kBeginner : 7R, = / =RecordIntermediate 진행 458 reps

Skill* Snatch Complex1. Snatch Pull2. Snatch High Pull3. Power Snatch4. Squat Snatch< 목봉 10 , Empty bar 10 >Warm upSnatch 1*7 Record : 52kg < 115# > Power Snatch.. 스퀏은 받으면 넘어지네.. WODFor time : < time cap : 10 min >"Isabel"30 Snatch 135 # / 95#A: 125# / 85 # , B: 105# / 65 #A-1: 115# / 75 # , B-1: 95 # / 55 #RecordB-1 진행 5: 12

WOD 1 < Time cat : 12 min > 18.2 and 18.2a1-2-3-4-5-6-7-8-9-10 for time of :Dumbbel Squat 50# / 35#Bar facing burpee1 rep Max CleanScaled : 35#/20# , Stepping burpee allowed Record : 8:14 < 165# >WOD 210 Round for time of :10 Pull up20 Sit upA: Green bandB: BlackC: PurpleD: 7 Round, 7 Band or Ring row, 14 Sit upRecord : 19:36 ,, 빌어먹을 싯업...

WOD18.21-2-3-4-5-6-7-8-9-10 for time of :Dumbbel Squat 50# / 35#Bar facing burpee< Time cat : 12 min > 18.2 and 18.2aWOD 18.2a1 rep Max CleanScaled : 35#/20# , Stepping burpee allowed Record Scaled 진행 8:42 < 165# >

Warm up Power Clean 3 * 5 ( No drop )Record : 61kg < 135# >WODAmrap 25 min" Havana "150 Double under 50 Push up 15 Power Clean 185#//125# < 84k/56k>A: 175# / 105# OR 155# / 95# OR = / = Push up OR Knee Push OR Wave Push upB: 100 DU, 30 Ph, 10 Power CleanC: 80 DU, 20 Ph, 10 Power CleanRecordA난이도 진행2R+200reps < Knee, 52kg >

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 13R+35reps < Black_band, No wave, T-up >

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 / 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