CrossFit WOD
Incredible Hulk
20 min AMRAP 5 Deadlift (115/75 lb) 5 Hang Power Clean (115/75 lb) 5 Front Squat (115/75 lb) 5 Push Press (115/75 lb) 5 Back Squat (115/75 lb)
Mary XXX
20 min AMRAP (ladder) 10 Handstand Push-up, 20 Pistol (alt), 30 Pull-up 15 HSPU, 30 Pistol, 45 Pull-up 20 HSPU, 40 Pistol, 60 Pull-up 25 HSPU, 50 Pistol, 75 Pull-up 30 HSPU, 60 Pistol, 90 Pull-up
Cindy XXX
20 min AMRAP (ladder) 10 Pull-up, 20 Push-up, 30 Air Squat 15 Pull-up, 30 Push-up, 45 Air Squat 20 Pull-up, 40 Push-up, 60 Air Squat 25 Pull-up, 50 Push-up, 75 Air Squat 30 Pull-up, 60 Push-up, 90 Air Squat
The Ghost
6 Rounds For Total Reps in 23 min 1분 Row (cal) 1분 Burpee 1분 Double-under 1분 Rest (마지막 라운드 Rest 생략)
Fight Gone Bad
3 Rounds For Total Reps in 17 min 1분 Wall Ball (20/14 lb, 10/9 ft target) 1분 Sumo Deadlift High-Pull (75/55 lb) 1분 Box Jump (20 in) 1분 Push Press (75/55 lb) 1분 Row (cal) 1분 Rest
You Go I Go
12 min AMRAP (파트너 WOD) 7 Burpee 6/4 cal Assault Bike 3 Right-Arm Dumbbell Hang Clean & Jerk (50/35 lb) 3 Left-Arm Dumbbell Hang Clean & Jerk (50/35 lb) (파트너는 라운드 단위로 교대)
Lynne
5 Rounds Max Reps Bench Press (bodyweight) Max Reps Pull-up (라운드 사이 휴식 자유)
Mary
20 min AMRAP 5 Handstand Push-up 10 Pistol 15 Pull-up
Nicole
20 min AMRAP 400m Run Max Rep Pull-up (각 라운드 Pull-up 횟수 기록)
Cindy
20 min AMRAP 5 Pull-up 10 Push-up 15 Air Squat
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