250110 A. EMOM 40 - 50 DU - 12 Burpee to Bar - 12cal Row - 20 Air Squat - 12 Hang DB Snatch (17.5kg) 어깨 집힘 현상으로 손목 통증이 있어서 무리가지 않는 동작들로만 40분 진행

W8D4 A. Front Squat(245,265,285) 3 reps × 3 sets B. Walking Lunge(225) 10 reps × 3 sets C. (Team of 2) with 주환 AMRAP 20 minutes Assault Bike Sprint : (10sec On, 50sec Off) / until 200 calories Max Burpee Broad Jumps Rest 5 minutes AMRAP 15 Max Distance Run (meters)

A: 5km (6:00) 다산수변공원 B: Open Gym A: Row 2min 8 inch up 8 Muscle clean press 2 clean + 1 jerk x 5 205~235 Single C&j x 3 245-245-255 4sets (1:1 Rest) 3 wall walk 7 Bmu 3 wall walk =48.48.51.50sec Team of 2 10min Max Row 5min Max C&j (135/95) 5min Max Bp board Jump with 재선님 222cal, 44reps, 10m x 20reps

A. 15min for Quality 2 Snatch Deadlift 2 Hang Snatch Pull 2 Hang Power Snatch 1 Power Snatch (~155lb) 무겁게 느낌..... -_- B. AMRAP 12 4 Power Snatch (95/65lb) 8 Pull Up 12 Box Jump (24/20”) (9R+2) 중간에 너무 많이 쉼..... 심폐이슈

250109 A. AMRAP 20 (10sec On / 50sec Off) Assault Bike 90cal Until Max Burpee Broad Jump (26rep) Rest 5:00 AMRAP 10 (30sec On / 30sec Off로 진행) Max Distance Run (1.4km) 런이 힘들었다.. B. 3set 3 Front Squat (145lb) 프론트 스쿼트만 하면 허리가 아픔ㅠ C. 3set 10 Walking Lunge (125lb)

4set 50ft HSW 15 C2B 20cal AAB 15 C2B 50ft HSW Rest 1:1 4:52/5:08/5:41/시간없어서 못함ㅠ 3set 20 DB fly 15 Banded Y raise 15 Banded pull Aparts palms Up 15 Banded pull Aparts palms Down 3set 8~12 under grip Barbell Row rpe7~8 Rest 2:00 Between sets

운동이 너무 하기 싫은날...보강운동 로잉400m+바이크800m ×8 set

AMRAP 25(Team of 2) ---> 청선과 팀옵투 10 Wall Walk 20 Push-Up 30 Power Clean 40 Cal Erg 50 KB Deadlift High Pull ----보강운동---- "A. 5set 5 Front Squat (65%) --->85*3/95*2 B. 5set 5 Deadlift (75%) --->155 C. 4set 10 GHD 10 Hip Extension" To.쑤야 오늘 우리 두고 인창가서 얼마나 즐거웠던거야??????? ㅠㅠ 우리함께할 한시간 짜리 보조운동이 있었는데 안하구 어딜간거야 ㅠㅠㅠㅠ???