23.04.24
STRENGTH
5 ROUNDS
10 T-BAR ROW
TEAM OF 2
" PARTITION AS YOU LIKE"
FOR TIME (T.C 13MIN)
100 C2B
100 PUSH-UP
100 DB PUSH PRESS
200 BOX STEP-UP
AND THEN
200 D.U
RX'D. 50/25LB
A. PULL-UP(PURPLE), 40/20LB
B. PULL-UP(GREEN), 30/15LB
C. ㅡ
23.04.25
TEAM OF 3/4
FOR TIME (25MIN)
4 ROUNDS
10 KB SDHP
10 KB GOBLET SQUAT
10 GHD SIT-UP
20/16 CAL ROW
RX'D. 28/16KG
A. 24/12KG, SIT-UPX2
B. 20/8KG, SIT-UPX2
C. ㅡ
23.04.26
STRENGTH
BACK SQUAT 5X5
FOR TIME
2-4-6-8-10-8-6-4-2
POWER CLEAN
BURPEE
23.04.27
TEAM OF 3/4
FOR TIME
300 BOX STEP-UP
A. BOX STEP-UP
B. BAR HANGING L-SIT HOLD
C. REST
each rotation, team syn. 5 burpee
23.04.28
STRENGTH
BENCH PRESS 5X5
EMOM X 15MIN
2MIN ON / 1MIN OFF
1. RUN or ASS
2. ROW
3. D.U
4. ALT. DB SNATCH
5. PUSH-UP
RX'D. 50/25LB
A. 40/20LB
B. 30/15LB
C. ㅡ, HR PUSH-UP
체육
