CrossFit WOD
Goose
For Time (파트너 WOD) 106 Deadlift (135/95 lb) 그 다음 7 Rounds 3 Rope Climb (15 ft) 15 Thruster (135/95 lb) 15 Kettlebell Swing (32/24 kg) 그 다음 400m Run (두 파트너가 함께, 45/25 lb Plate 운반)
Lynne
5 Rounds Max Reps Bench Press (bodyweight) Max Reps Pull-up (라운드 사이 휴식 자유)
FrankenWOD
4 Rounds For Max Reps (3인 팀) Station 1: 200m Run + 50 Double-under Station 2: Max Reps Squat Clean (135/95 lb) Station 3: Max Reps Handstand Push-up (Station 1 파트너가 DU 완료 시 전원 로테이션)
Holleyman
30 Rounds For Time 5 Wall Ball (20/14 lb, 10/9 ft target) 3 Handstand Push-up 1 Power Clean (225/155 lb)
Durante Core
5 Rounds For Time 10 Hollow Rock 10 V-up 10 Tuck-up 10초 Hollow Hold 1분 Rest
Bulger
10 Rounds For Time 150m Run 7 Chest-to-bar Pull-up 7 Front Squat (135/95 lb) 7 Handstand Push-up
Glen
For Time 30 Clean & Jerk (135/95 lb) 1 mile Run 10 Rope Climb (15 ft) 1 mile Run 100 Burpee
Mini Murph
For Time 400m Run 5 Rounds 10 Pull-up 20 Push-up 30 Air Squat 400m Run
Nasty Girls
3 Rounds For Time 50 Air Squat 7 Muscle-up 10 Hang Power Clean (135/95 lb)
Good Friday Battle
20 min AMRAP 2 Rope Climb (15 ft) 4 Deficit Strict Handstand Push-up (3.5/2 in) 10 Pistol (각 다리) 무게조끼 착용 (22/14 lb)
King Kong
3 Rounds For Time 1 Deadlift (455/320 lb) 2 Muscle-up 3 Squat Clean (250/175 lb) 4 Handstand Push-up
Choe
35 min AMRAP Buy-In: 9 Man Maker (2x35/20 lb Dumbbell) + 11 Burpee 나머지 시간 AMRAP 300m Run 27 Air Squat 9 Handstand Push-up