WODCAST

CrossFit WOD

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타입

For TimeAMRAPEMOMFor LoadTabataChipper

태그

#long#barbell#burpee#cardio#gymnastics#run#bodyweight#pull-up#deadlift#heavy#push-up#air-squat
HyroxAMRAP

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

HyroxFor Time

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

HyroxFor Time

Berry

10 Rounds For Time (파트너 WOD, Time Cap: 60분) 300m Ski Erg 20 Wall Ball (20/14 lb, 10/9 ft target) 25m Sled Pull

HyroxEMOM

Nelson

EMOM 30 min 1분 차: 15 Wall Ball (20/14 lb, 10/9 ft target) 2분 차: 10 Burpee Broad Jump 3분 차: 15 cal Ski Erg 4분 차: 20 Lunge 5분 차: Rest (5분 사이클을 6회 반복)

CustomEMOM

Death by Cardio

EMOM For as Long as Possible (4분 사이클 반복) 1분 차: 10 cal Row 2분 차: 10 cal Ski Erg 3분 차: 10 cal Bike (Flywheel) 4분 차: 1분 Rest

HyroxAMRAP

Beverly Hills

25 min AMRAP 5 Rounds of (각 40초 Max + 20초 Rest) 40초 Max Wall Ball (20/14 lb, 10/9 ft target) 20초 Rest 40초 Max Ski Erg (cal) 20초 Rest 40초 Max Lunge 20초 Rest 40초 Max Burpee 20초 Rest 40초 Max V-up 20초 Rest

HyroxAMRAP

Flint

For Total Reps in 30 min 0:00-2:00: 20 cal Ski Erg 2:00-4:00: 20 Burpee 4:00-6:00: 20 cal Row (6분 블록을 5회 반복)

BenchmarkEMOM

Mikko's Triangle

EMOM 39 min 1분 Row 1분 SkiErg 1분 Assault Bike 1분 Rest (동일한 칼로리 수를 정해 매 분 완료)

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