CrossFit WOD
Heat Wave
EMOM 30 min 1분 차: 100m Run 2분 차: 1 Round of Single-Arm Dumbbell DT (50/35 lb) 3분 차: 10/8 cal Bike 4분 차: 1 Round of Single-Arm Dumbbell DT (50/35 lb) 5분 차: Max Burpee (5분 사이클 × 6) (1 DT = 12 Deadlift + 9 Hang Power Clean + 6 Push Jerk)
Grip and Rip
For Time (2 블록) 0:00부터 21 Burpee, 1 Round Dumbbell DT 18 Burpee, 1 Round DT 15 Burpee, 1 Round DT 12 Burpee, 1 Round DT 10:00부터 21 Air Squat Hop Over Dumbbell, 1 Round DT 18 AS Hop, 1 Round DT 15 AS Hop, 1 Round DT 12 AS Hop, 1 Round DT (1 DB DT = 12 Deadlift + 9 Hang Power Clean + 6 Push Jerk, Dumbbell 2x50/35 lb)
Deadlifts Power Cleans
7 Rounds For Load 3 Deadlift 3 Power Clean (라운드 내 바벨을 놓지 않고 Unbroken, 라운드 사이 충분히 휴식)
Asgard Strength
19 min 복합 WOD 0:00-8:00 EMOM 2 Asgard Complex (2x20/16 kg Kettlebell) 3분 Rest 11:00-19:00 AMRAP Asgard Complex 최대 반복 (1 Asgard Complex = 1 Dead Curl + 1 Strict Press + 1 Bent Over Row + 1 Left Renegade Row + 1 Right Renegade Row + 1 Deadlift)
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