Fortime: 1500m Row 50 DB Snach Sandbag Shuttle Run 1350m Sandbag Over+ Half Burpee 50reps Ski 2000m 30 Burpee Box Jump with Asia Champ

250121 A. 60min Run (트레드밀 8km) B. EMOM 10 5 Strict Pull Ups 4set 20 Band Row C. 4set 10/10 Band Pallof Press 20 KB Mountain Climb 30sec KB Front Rack Hold Rest 1:00 4set 10 GHD Back Extension

a. 3km jog Warm Up 6Sets(Machine inteval) 1000M Run (15km/h ,4:00pace) 200M Recovery(120~80sec)

이상한 몸살기운이 생김 망할 7km (6:10) Time cap 14min 50 DU 50 Bar facing Burpee 21 pc (135) 50 DU 15 pc (185) 50 DU 9 pc (225) 50 DU 50 Bar facing Burpee = 13:48 with 배드민턴 동호인

a. Box Squat 4(285) x 3sets b Power Snatch 3 x 4sets 135-135-155-175 c. Max Strict Pull Ups x 2sets 18 - 20 d. AMRAP4 x 4sets 9WW 18Cal Row 27 TTB Max Wallballs 35-29-11-0

컨디셔닝 하나 하고 길어서 못 씀ㅠ Deadlift 3x3 365lb 1x15 225lb Rest 1:00 Every 2:30 x4 7 Front Squat 205lb Emom 3 2 Clean 195lb Every 45sec x 6sets 1 Clean 215lb Every 30sec x 4sets 1 Clean & Jerk 225lb

최전방 근무자 박종민 파이팅 (텔레파시) A: 5km (3:52) B: Sled Push 300kg Emom10 10m Every 25~35sec Done C: Emom 20 1) 1min Max AAB 2) 1min. Rest 17.6 17.4 17.1 16.4 15.9 15.4 15.5 13.9 13.4 13.2 어썰트 빠따 = 카리나

Lagom Daily WorkOut AMRAP 9 12 BB Floor Press /75lb 9 Push Ups (knee) 6 Lateral Bar Burpee 3min Rest AMRAP 9 12 Dual DB Deadlift (15kg) 9 Dual Hang DB Power Clean (15kg) 6 Pull Ups (band) 3min Rest AMRAP 9 12/9 Cal Erg 9 Single KB Revers Lunge (16kg) 6 Wallball (14lb)