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핸푸

230427 C&J_TGU_FK_BIKE_GHD_DBSN 1) 2 Pause power clean + 2 Pause Push jerk 135, 145, 165lb로 수행 * 2초 정지 2) ACC 3set 5 Turkish get up (15kg) 30 DB Overhead Fluter kicks 10회 셔틀런 3) WOD 3Round 15cal Bike 15 GHD sit up then.... 30 DB snatch (22.5kg) then.... 3Round 15cal Bike 10 Burpee pull up then... 30 Strict hand stand push up (1mat) 기록 19:55 줄여서 했는데 시간만 많았으면 원래대로 해도 괜찮을듯 하닼ㅋ🙄🥵 더보기
230424 FSQ_SP_DL_RUN_BMU_AS 1) Tempo Front Squat 5 x 3 134, 145, 155lb로 수행 * 3초 다운, 2초 퍼즈 2) Strict Press 6-6-6-4-2 75, 80, 90, 95, 105lb로 수행 * then, 60sec max L-seated strict press (55#) 3) Deadlift 8-8-6-6-6 225, 245, 265lb로 수행 * 셋트사이 5 tall box jump (20") 4) FTO 3Round 1200m Run 8 Bar muscle up 인데... 막라에 5개만함 100 Air squat 기록 32:15 🥵🥵 달리기는 힘들다🤣 더보기
230406 SP_FSQ_HSPU_BMU 1) Shoulder press 4set 10reps (75lb) * Rest 2:00 2) 2min on / 1min off x 5round 10 Front squat (115lb) 12 HSPU Max Bar muscle-up 기록 13..... 스쾃하고 하니까 바머 죽어라 안된다🤣 3) 4Round 15 plate front raise (20lb) - rest 0:40 12 standing KB Crush grip curl (20kg) - rest 0:40 12 Barbell Skull Crusher (50lb) - rest 0:40 더보기
230321 DL_SPU_BOR_BIKE_HSPU_RUN 1) Deadlift 4 x 10 65% (215lb) * rest 2:30 b/t set 2) 4set 5 Strict pull up 10 Double DB Bent over row (12.5kg) max Bent over Barbell Row (95lb) * rest 2:30 b/t set 기록 40🤣 3) For time of 40cal Bike 20 handstand push up 400m run 30cal Bike 15 HSPU 400m run 20cal Bike 10 HSPU 200m run 10cal Bike 5 HSPU 200m run 기록 20:30 🫠 4) Standing Alternating DB Curl 4 x 10 (each side) (10kg) * rest 1:30 b/t se.. 더보기
230310 C&J_BP_DL_HSPU_BMU_HPC_FSQ 1) Every 75sec Clean & Jerk 70%+@ 135(4), 155(2), 165(2), 175(1) 2) Bench press find 3RM 3rm 140lb 3) For time 21 Deadlift (155lb) 15 Handstand push up 12 Bar muscle-up 15 Hang power clean (155lb) 12 HSPU 9 BMU 12 Front squat (155lb) 9 HSPU 6 BMU 기록 16:31... TC 12min 인데 한참 넘었네🤣 바머슬업 마지막 6개가 잘 안됐다ㅜ 12개 - 5,4,3 9개 - 4,3,2 6개 - 2,1,1,1,1 ... (여기서 부터 갑자기 실패도 많이했다) 그래도 21개 까지는 잘 완수해서 만족 더보기
230214 FSQ_RD_BR_ROW_SKI_SR 1) Every 2:00 x 5set Front squat 5 - 4 - 3 - 3 - 3 78~86% (165, 175, 180lb) 2) Strict Ring dip 4 x 8 Barbell Row 4 x 10 (115lb) - rest 1min 3) AMRAP 20min 750m Row 650m Ski 10 Shuttle run (7.5m x 2) 기록 2R + 650m ski, 10 셔틀런, 100m row 하고 끝🥵🥵 4) 3set 10 strict HSPU (1mat) 15m walking lunge (12kg x 2) 더보기
230131 BP_PU_HSPU_C&J_DU_TH_BFB_TTB 1) 2min on / 1min off x 4 10 Handstand push up 10 Unbroken Clean & Jerk (85lb) Max Double-under 기록 165... 3R부터 언브로큰 실패🥲 2) 2min on / 1min off x 4 12 Unbroken Thruster (85lb) 10 Bar facing burpee Max Toes to bar 기록 42!! 🥵🥵🥵 숨이 안돌아온다🤣 3) 4set (EMOM) 5 Bench press (105lb) 8 strict pull up 더보기
230125 HSN_DU_PSN_HSPU_OHS_BFB_C2B 1) Every 1:30 x 9set Hang Snatch 2 x 3 67% (100lb) 4 x 2 72% (110, 115, 120lb) 3 x 1 82% + @ (125, 130, 135lb) 2) 2min on / 1min off x 4set 48 double under 12 Power snatch (85lb) Max Handstand push up ... Rest 3min 2min on / 1min off x 4set 12 Overhead squat (85lb) 10 Bar facing burpee Max C2B 기록 36, 26 체투바... 🥲 더보기

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