로잉 썸네일형 리스트형 230130 SN_FSQ_ROW_SR_WW 1) Snatch X 6set 6 x 1 65%(95lb) 6 x 1 67%(100lb) 6 x 1 72%(105lb) 3 x 1 77%(115lb) 3 x 1 80%(125lb) 3 x 1 85%(130lb) 한번만 성공.... 2) Every 1:00 x 10set Front squat 76% (155, 165, 175lb) 3) AMRAP 20MIN 20cal row 10 shuttle run (7.5m) 5 wall walk 기록 6R+27 지옥...맨 더보기 230127 BSQ_ROW_WBS_DSN_BJO 1) Back squat 4RM (find 225lb) + 2x8 4RM 80% (185lb) (rest 2:00) 2) For time 2 Round 25cal Row 25 WBS (20lb) 20cal Row 20 DB SN (22.5kg) 15cal Row 15 Box jump over (24") 기록 14:15 🥵 3) 3set 12/12 One arm DB row (20kg) 12 OH tricep Extension (20kg) 20 DB bent over lateral raise (5kg) 더보기 221202 DSN_ROW_DSN 1) 늦어서 패스....🤣 2) For time 50 DB Snatch (50lb) 50 cal row 50 DB Snatch 기록 - 8:09 8분언더 아쉽고만🤣 더보기 221109 BP_PS_ROW_BMU 1) Every 2:00 x 6set Bench Press 1 x 15 49% (70lb) 1 x 12 55% (75lb) 1 x 8 64% (90lb) 1 x 6 73% (100lb) 2 x 4 79% (110, 115lb) ... Every 1:30 x 6set 2 power snatch 78% (110lb) 2) EMOM x 8set 200m Row + 'unbroken' EMOM x 5set 4 Bar mucsle up 기록 4바머 실패....🥲 4,4,4,2,2 로 마무리 3) 4set 20 Behind Lateral raise (5kg) 15 DB Upright row (10kg) 10 DB Incline bench press (15kg) 더보기 221018 DL_SB_OHS_BMU_ROW 1) Every 3:00 x 4set 6 deadlift 72% (245lb) 5 seated box jump over ... Every 2:00 x 5set snatch balance + overhead squat 1 x (2+2) 62% (85lb) 1 x (2+2) 70% (95lb) 3 x (2+2) 75% (105lb, 115lb) 2) 2min on / 1min off x 3set 5 bar muscle-up 15 cal row max rep OHS (95lb) 기록 20🤣🥵 바머슬업 2R부터 5개 안되네....🥲 3) 3set 20 hamstring band curl 15 reverse hyper extension 1:00 plank Done!!! 더보기 221013 PC_BSQ_EMOM 1) Every 3:00 x 4set Power Clean 4 64% (135lb) 3 70% (145lb) 2 76% (155lb) 1 79% (165, 175lb) 2-1) EMOM x 10set 시작, 매분 6 back squat (145lb) and 남은시간 들고 버티기.... 실패 실패 대실패🤣🥲 2) EMOM x 28 1. 15 GHD sit up 2. 12 cal Bike 3. 14 cal Row 4. rest 휴식이 있는 EMOM이라닠ㅋㅋ 오예다 이건 대성공으로 마무리 done 더보기 221011 DL_SB_RUN_ROW_DU 1) Every 2:00 x 4 Romanian Deadlift 10 reps 45%(145lb) ... Every 2:00 5 Snatch balance 1 x 2 62% (85lb) 1 x 2 70% (95lb) 1 x 2 77% (105lb) 2 x 2 83% (115lb) 2) Event2 test team of 3 Amrap 10min 1.2km Run (다같이) 30cal row 또는 30cal bike 또는 30cal ski중 택1 Max double under 기록 180~200 사이 그 어딘가??였던거 같음 3) 3set 40sec sandbag hug walk 8/8 Goblet Curtsy Lunge (32kg) 30 flutter kicks done!!!! 더보기 220901 OHS_SSN_ROW_PU 1) Overhead squat Every 2:00 x 6set 1 x 4 70%(95lb) 1 x 3 75%(105lb) 1 x 2 80%(115lb) 1 x 2 84%(120lb) 1 x 1 89%(130lb) 1 x 3 60%(95lb) ..... Squat snatch EMOM x 9set 1-3 3reps(95lb) 4-6 2reps(105lb) 7-9 1reps(115,120lb) ..... Snatch pull Every 1:30 x 3set 3 x 4 (150lb) 2) For time of 40 - 40 - 40 cal row 30 - 20 - 10 pull up 15 - 10 - 5 overhead squat(75lb) rest 2:00 40 cal row 30 pull up 15 ov.. 더보기 이전 1 2 3 4 ··· 7 다음
