CrossFit WOD
Only 30 min
30 min AMRAP (5분 블록 × 6, 체조→바벨→덤벨 2회 반복) 0:00-5:00 AMRAP 3 Bar Muscle-up 6 Toes-to-bar 9 Air Squat 5:00-10:00 AMRAP 3 Thruster (110/75 lb) 6 Front Squat (110/75 lb) 9 Bar-Facing Burpee 10:00-15:00 AMRAP 3 Devil Press (2x50/35 lb) 6 Dumbbell Front Rack Reverse Lunge (2x50/35 lb) 9 Box Jump-Over (24/20 in) (15:00-30:00 동일 패턴 반복)
The Happening
For Time 10-20-30-40-50-60-70-80-90-100 Alternating Lunge 10 Burpee (각 Lunge 세트 후)
Super Legs
5 Rounds For Time 20 Air Squat 20 Alternating Lunge 20 Alternating Split Squat Jump 10 Squat Jump
Mickey Mouse
For Time (역순 ladder) 20 Air Squat / 2 Push-up / 20 Lunge / 2 Burpee 2 Air Squat / 20 Push-up / 2 Lunge / 20 Burpee 18 Air Squat / 4 Push-up / 18 Lunge / 4 Burpee 4 Air Squat / 18 Push-up / 4 Lunge / 18 Burpee 16 Air Squat / 6 Push-up / 16 Lunge / 6 Burpee 6 Air Squat / 16 Push-up / 6 Lunge / 16 Burpee 14 Air Squat / 8 Push-up / 14 Lunge / 8 Burpee 8 Air Squat / 14 Push-up / 8 Lunge / 14 Burpee 12 Air Squat / 10 Push-up / 12 Lunge / 10 Burpee 10 Air Squat / 12 Push-up / 10 Lunge / 12 Burpee
Deck of Fitness
20 min AMRAP 무작위 카드 한 장씩 뽑아 해당 동작을 rep 수만큼 수행 Hearts = Push-up Spades = Jump Lunge Diamonds = Sit-up Clubs = Air Squat Jokers = 15 Burpee 숫자 카드 = 숫자 rep Ace = 1 rep Jack = 11, Queen = 12, King = 13
HomeWORK 26
5 Rounds 5 Burpee 20 Squat 5 Burpee 10 Push-up 5 Burpee 20 Lunge 5 Burpee 10 V-up
Goddessmaker
6 Rounds For Time 8 Goddessmaker (2x35/25 lb Dumbbell) 200m Run 2분 Rest (1 Goddessmaker = 1 DB Push-up + 1 Right-Arm Plank Row + 1 Left-Arm Plank Row + 1 DB Clean + 1 Front Squat + 1 Push Press + 1 Overhead Reverse Lunge 각 다리, Unbroken)
모든 항목을 불러왔습니다.