1/26 어제 핸드폰 잃어버려서 오늘 씀 Fortime 500m run 10 thruster 95lb 500m run 10 thruster 500m run 10 thruster 500m run 10 thruster 115lb 500m run 10 thruster 500m run 10 thruster 500m run 10 thruster 135lb 500m run 10 thruster 500m run 10 thruster 500m run 10 thruster 155lb Then, 3min max ski 100 push up 시간이 없어서 웨이트는 못하고 와드만 진행

am a. 7k jog (43:37) pm b. Bench Press 5(215lbs) x 3sets c. every 30 x 20sets Strict Pull up 3 - 4 - 3 - 4- 3 - 4 .... d. 8k build up run(40min) * treadmill (incline 1%) 1k (9km/h , 640) 1k (10km/h, 600) 1k (11km/h, 527) 1k (12km/h, 500) 1k (13km/h, 437) 1k (14km/h, 417) 1k (15km/h, 400) 1k (16km/h, 345)

B형독감 3일차 수액2방과 어마무시한 주말수면으로 정말 말도 안되는 회복력으로 다시 육지를 밟긴했다.. A: 1200m Row B: 2 Box clean (2-3sec Pause) ~265 ( second Rep fail) Dual DB Bench Press 7-7-7-7 (~70lb x 2) Then Max reps (2sets) 15kg x 2 (40.30) C:3Round Fortime: 800m Run 25 TTB 25 Box Jump over 20 CJ 95/65 1:00 Rest 27:41 (런 뛸때 호흡 꼬이는거 거의 화생방급) 감기, 독감조심 라곰이들❣️

Emom 7 1 Snatch 175lb Rest 2:00 Emom 5 1 Snatch 190lb Rest 2:00 Emom 3 1 Snatch 200lb Back Squat 2 315lb 2 335lb 1 355lb 2 335lb 2 355lb 1 375lb AMRAP 10 12 cal AAB 50ft Single DB Overhead Walking Lunge 70lb 5R

🔹 Snatch 3 Sets(135lb → 155lb → 175lb) - Snatch Pull - Hip Snatch - Hang Snatch - Snatch 🔹 Clean & Jerk 3 Sets(135lb → 155lb → 175lb) - Clean Pull - Hip Clean - Hang Clean - Clean & Jerk 3 Sets(175lb → 195lb → 215lb) - Clean - Front Squat - Jerk 🔹 WOD I Go, You Go(20 Rounds) - Bar Muscle-Up x4 - Row 8 Cal 🚣‍♂️ - Wall Ball Shots x12

Max 4set 2min Run 런지(케틀벨12kg) Ski Row Bike

250124 A. 4set 2min Max Ski (22cal) 2min Max Row (24cal) 2min Max Bike Erg (22cal) 2min Max Run (280~300m) 2min Max WBS (36/37/32/36) B. 4set 20 Flutter Kick 20 MB Russian Twist (8lb) 20 Cross Crunch

AMRAP 5 x 4sets >odd set 30 Front rack revers Lunge(135lb) 30 Toes to Bar Max Meter Ski >even set 30 Back rack reverz Lunge(135lb) 30 Toes to Bar Max Meter Run Rest 5min