CrossFit WOD
Everly
45 min AMRAP (3개 블록) 0:00-15:00 AMRAP 20 Burpee Broad Jump 400m Run 1분 Rest 16:00-30:00 AMRAP 20 Sandbag Lunge (60/40 lb) 400m Row 1분 Rest 31:00-45:00 AMRAP 20 Wall Ball (20/14 lb, 10/9 ft target) 400m Ski Erg
Coach Ivan Hyrox
3 Rounds For Time (Time Cap: 38분) 600m Run/Row/SkiErg (as fast as possible) 25 Wall Ball (9/6 kg, 10/9 ft target) 8 Dumbbell Man Maker (2x10/10 kg) 25 Push-up 12 Alternating Sandbag Lunge (20/10 kg) 8 Dumbbell Man Maker (2x10/10 kg) 25m Sled Pull Cash-Out: 남은 시간 동안 Max Pull-up
Wyck
For Time (팰린드롬) 400m Run 20 Burpee 600m Run 40 Wall Ball (20/14 lb, 10/9 ft target) 800m Run 60 Sandbag Lunge (60/40 lb) 1000m Run 60 Sandbag Lunge (60/40 lb) 800m Run 40 Wall Ball 600m Run 20 Burpee 400m Run
Telliskivi
For Time Buy-In: 1000m Run 그 다음 35 min AMRAP 5 Burpee 10 Wall Ball (20/14 lb, 10/9 ft target) 15 cal Row 20 Sandbag Lunge (60/40 lb) 25 Sit-up 30m Farmer's Carry (2x50/35 lb) Cash-Out: 1000m Run
Bordesley
For Time 400m Row 30 Wall Ball (20/14 lb, 10/9 ft target) 400m Run 30 Burpee 400m Row 30 Sandbag Lunge (60/40 lb) 400m Run 30 Hand Release Push-up 400m Row 100m Farmer's Carry (2x50/35 lb) 400m Run 100 Sit-up
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