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 )Record..

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 rou..

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 >"Isab..

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 ..

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 Pu..

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..