400/200m *10set 95/90초 인터벌 6k 힘들었는데 다음에 7-8키로 도전

a. Walking Lunge 20 x 3sets 185/205/225 b. 4sets ( Super Set ) 10 DB Bench Press (50/70/80/90) 10 Strict Pull Ups c. EMOM 40 min 1 - 18 Cal Row min 2 - 12 Wallball + 6 L- Bo Box Jump Over min 3 - 18 Shuttle Run min 4 - 12 Wallball + 6 L- Bp-Box jump over min 5 - 18 Shuttle Run(7.5m) min 6 - 6 L- Bo Box Jump Over + 12 Wallball min 7 - 18 Cal Row min 8 - Rest Done

a. Walking Lunge 20 x 3sets b. 5sets ( Super Set ) 10 DB Bench Press (50lb*2set-70-80*2set) 10 Strict Pull Ups c. EMOM 40 min 1 - 18 Cal Row min 2 - 12 Wallball + 6 L- Bo Box Jump Over min 3 - 18 Shuttle Run min 4 - 12 Wallball + 6 L- Bp-Box jump over min 5 - 18 Shuttle Run min 6 - 6 L- Bo Box Jump Over + 12 Wallball min 7 - 18 Cal Row min 8 - Rest 달콤 짜릿을 느낄수있는 오늘 운동

2km Warm up + 400m (3:37) 200m (7:00) 15세트 (9km) + For Quality 순대국밥

Daily------- Part A. AMRAP 7 7 Goblet Lunge 7 Toes to Bar 7 Lateral Bar Burpees REST 3:00 Part B. Max Load Power Snatch (7min) ---> 스내치불가로, 백스쿼트 Max 95lb (50개) 보강운동--------- 트레드밀 35분

250206 A. 10 Lunge * 3set (105lb) B. EMOM 40 - 15cal Row - 12 WBS + 6 LBBJO - 16 Shuttle Run - Rest - 16 Shuttle Run - 6 LBBJO + 12 WBS - 15cal Row - Rest 로잉 월볼 박점 셔틀런 레스트 순서 로잉은 다 들어왔는데 셔틀런 박점 월볼 로잉 순서엔 1세트 제외 나머지 세트에 15칼 못 들어오고 13칼로 들어옴ㅠ 마지막 셔틀런 두개도 14rep으로ㅠ 매운맛 와드🥵 내 다리.. 힘들지만 존잼 C. 5set (Super Set) 10 DB Bench Press (12.5kg) 10 Strict Pull Ups D. 3set 10/10 One Arm DB Row (15kg)

오전 맛있게 60개 풀업 오후 5set 175~215lb 1 Power Clean 1 Hang Power Clean 1 front squat Amrap 36 min 100m-150m-200 250m-300-350 400-450-500m•••• Run 1-2-3-4-5-6-7-8-9(6까지 완료 ) Sled push Then, 4min max ski 60 alt.v-up

A. 러닝머신 55분 B. 2 Power Clean + 1 Push Jerk 195-215-225 2세트씩 총 6셋 C. AMRAP 3*4set 15 Thruster 15 Cal Row Max Burpee Over Row Rest 3:00 29+26+25+25 ‎ = 105 D. Lagom Daily WorkOut F. 5 S-Pull up * 20set 100 Sit up

a. 30min Run(10~15km/h) b. AMRAP 10 x 3sets 100M Sled Push (with 기환) Max Meter Run rest 1min

- 20 Sit Up * 5 - 15 GHD Sit Up * 5 - 12 GHD Back Extension * 5 (15lb)