CrossFit WOD
Miranda 1750
For Time 75 Burpee to Target (6 in above reach) 150 Air Squat 225 Double-under 1300m Run 무게조끼 착용 (20/14 lb)
Dan Kennedy
35 min AMRAP (파트너 WOD) 61 cal Assault Bike 61 Sandbag Lunge (50/35 lb) 200m Run 200m Farmer Carry (2x54/35 lb) 200m Run 61 Air Squat 200m Run 61 Kettlebell Swing (24/16 kg) 200m Run 61 Box Step-up (24/20 in) 200m Run 61 Push-up 200m Run 61 Kettlebell Deadlift (24/16 kg) 400m Fireman Carry (한 명씩 수행, 필요 시 교대)
Nightmare Before Christmas
For Time 1 Hang Clean 2 Front Squat 3 Push Jerk 4 Bent Over Row 5 Burpee 6 Thruster 7 Deadlift 8 Alternating Dumbbell Snatch 9 Dumbbell Swing 10 Snatch to Reverse Lunge 11 Devil Press 1200m (0.75 mile) Run (무게 명시되지 않음 — 추천: 바벨 95/65 lb, 덤벨 50/35 lb)
Anna
For Time (파트너 WOD, 팰린드롬) 1 mile Run 90 Box Jump-Over (24/20 in) 80 Kettlebell Swing (24/16 kg) 70 Burpee 60 Wall Ball (9/6 kg, 10/9 ft target) 50 Plate Overhead Lunge (15/10 kg) 40 Toes-to-bar 30 Kettlebell Snatch (24/16 kg) 20 Pull-up 1 mile Run 그 다음 상행 ladder로 복귀 (20-30-40-50-60-70-80-90, 마지막 1 mile Run) 무게조끼 착용 (22/14 lb)
By His Wounds
3 Rounds For Time (3인 팀) 39 Thruster (95/65 lb) 400m Team Run (Medicine Ball 20/14 lb 운반) 100 Sledgehammer Hit on Tire (10/8 lb) 1분 Team Dead Hang Hold 30 Bar-Over Burpee 30 Deadlift (185/135 lb)
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