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)

250120 A. 7 Front Squat * 4set (125lb) B. 4set (1:1 Rest) 9 WW 15cal Row 27 TTB 36 WBS 🤤💦 3-4세트 엄청 쳐짐.. C. 30min Bike Erg (Recovery)

a. 10K Build up jog (55:40) Machine Treadmill(1% Incline) 2km = 9km/h(6:40) 2km = 10 km/h(6:00) 2km = 11 km/h(5:27) 2km = 12 km/h(5:00) 2km = 13 km/h(4:37) b. AMRAP 9 12 BB Floor Press 9 Push Ups 6 Lateral Bar Burpee 3min Rest AMRAP 9 12 Dual DB Deadlift 9 Dual Hang DB Power Clean 6 Pull Ups 3min Rest AMRAP 9 12/9 Cal Erg 9 Single KB Revers Lunge 6 Wallball

Emom 3 2 Snatch 165lb Every 0:45 x 4sets 1 Snatch 175lb Every 0:30 x 6sets 1 Snatch 185lb Back Squat 5x3 275-285-295-305-315lb Amrap 14 60cal Row 50 T2B 40 Wall Ball Shot 30 Power Clean 20 Rmu 197 rep

A: 파클1- 행파클1- 저크1 ~245 클린+ 프론스퀏 ~265 B: 5셋 21 토투바 5파워스내치 (155) 15 풀업 5파워스내치 (155) 9바머 레스트2:00 타임캡 24:00= 결과 4라운드하고 컷 C: 5:00 x 4 800m Run Max Burpee Board Jump (Facing) = 22/20/16/18

10km (6:03)

250116 A. Front Squat (80%, 82%, 84%) (145/150/155lb) Then , 60% 10 Thruster (95lb) 요즘 스트랭스를 열심히 안 했어서 1RM을 낮춰서 진행ㅠ 허리 다칠까 조마조마 B. Every 2:00 * 10set 12cal Row 13 Lateral Row Burpee 원래 15개.. 너무 많이 실패할 것 같아서 13개로 진행 C. 40min Bike Erg (Recovery) D. 4set 10/10 One Arm DB Row