버피 썸네일형 리스트형 230404 TCL_C&J_HSCL_TTB_BOB 1) 3Set 3 Tall clean (105lb) 2) 5set 1 clean pull + 1 clean + 1 jerk (105 - 125 - 145 - 165 - 175lb) 3) 4set 15 Deadlift (185, 195, 205lb) 4) WOD 10 Hang squat clean (105lb) 15 TTB 15 Burpee over bar 10 HSCL (125lb) 20 BPOB 20 TTB 25 BPOB 25 TTB 5 HSCL (145lb) 30 TTB 30 BPOB 5 HSCL (165lb) 기록 23:32 🥵🥵 마지막 행스퀏클린 진짜 힘들었다🤣 더보기 230322 BSQ_DBDL_FSQ_PC_BLB 1) Back squat 4 x 10 65% (155lb) * rest 2:30 b/t set done! 2) Elevated Toe Double DB romanian Deadlift 20kg done! * rest 1:30 b/t set 3) 1 1/4 Front squat 4 x 8 60% (125lb) * rest 2:30 b/t set 4) x 5) Single leg Calf Raise 4 x 17 (each side) (15kg) * rest 1:30 b/t set 6) AMRAP 12min 1 - 3 - 5 - 7 - 9 - 11 .... Power clean (115lb) Front squat Bar Lateral burpee 기록 6R + 13🥵🥵🥵 스쾃 개무겁다🤣 더보기 230309 FSQ_SR_PT_LFB 1) Front squat 3rm find 종전기록 185lb 였는데 200lb로 갱신 🙂 2) For time (T.C 25min) 4 Shuttlerun (7.5m) 8 Pistols (alt) 4 Line facing burpee .... 8 16 8 . 12 24 12 . 16 32 16 . 12 24 12 . 8 16 8 . 4 8 4 갯수가 올라갔다 내려가는 방식!🥵🥵🥵 땀이 엄청난다 피스톨 숨참아서🤣 기록 17:55 🦿 더보기 230104 C&J_BP_SR_TTB 1) Every 1:30 x 5set Power clean + Jerk 75% (145lb) 5 x (2+2) 2) For time 20 Round (i go you go) 4 Burpee - 1 Shuttle Run x 4 10 TTB 기록 27:30 진짜 지옥.. 2R부터 토투바 언브로큰 실패 3) 3set 20 Strict pull up (P) 20 Alt V-up 45sec hollow hold Done!! 더보기 221017 FSQ_C&J_ROW_BBJO_PC 1) Every 2:00 x 3set Front squat 3 x 6 72% (145lb) ... EMOM x 3set Pause front squat 3 x 3 62% (125lb) ... Every 2:00 x 3set Squat clean + front squat + Jerk 3 x (1+1+1) 73% (145lb) 2) for time 2500m row (1:50/500m) 1:30 rest 500m row (1:50/500m) 1:00 rest 200m row (1:45/500m) 기록 14:41 🤣🥵🥵🥵 진짜 힘들었닼ㅋㅋㅋ 3) for time 25 - 20 - 15 Burpee box jump over 5 - 5 - 5 power clean 73% (145lb) 기록 8:40...🤣 로잉타.. 더보기 220818 C&J_DL_EMOM 1) Power clean & jerk EMOM x 10 1 x 10 79~82%(145[6회], 155[4회]) .... Deficit Deadlift Every 0:30 x 16 1 x 16 68%(225lb) 2) EMOM x 28 1~2 : 200m Run 3 : 6 Cluster(95lb) 4 : 12 Burpee over the bar 원래는 115lb지만 좋은자세를 위해 95lb로 다운🤣 그래도 첫 28분 EMOM WOD 대 성공!! 더보기 220810 OHS_SSN_DU_ROW_GHD_BP_DTR 1) Every 1:30 x 8 Overhead squat 2 x 5 60%(85lb) 2 x 5 65%(95lb) 1 x 4 73%(105lb) 2 x 3 79%(115lb) 1 x 5 60%(85lb) ..... squat snatch EMOM x 12 1. 3rep 67%(85lb) 2. 2rep 70%(95lb) 3. 1rep 75%(105lb, 110lb, 115lb) 4. rest ..... Every 1:30 x 3 Snatch Pull 3 x 4 96%(135lb) 길었다... 스내치훈련ㅋㅋㅋ🤣 2) For time of 100 Double under 80 cal row 60 GHD situp 40 burpee 20 DB thruster (20kg) then 50 DU 40 cal row .. 더보기 220705 PP_SP_SC_BIKE_SKI_ZP 1) every 1:30 x 4set Push Press 1 x 10 (95lb) 1 x 10 (105lb) 2 x 8 (115lb) .... 4min rest every 2:00 x 4set Strict Press 4 x 10 (75lb x 2, 80lb x 2) 후... 숄푸 진짜 지옥이었다🥵 2) For time of buy in : 25cal bike 5round 8 sand bag clean 10 burpee over the bag buy out : 25cal bike 기록 13:18 3) AMRAP 9 20cal ski 8 Z press (10kg) 기록 4R+20 4) BB bench press 10 x 5set (95lb) 3셋트부터 보조... 🤣🤣 지옥 벤치🥵 더보기 이전 1 2 3 4 5 다음
