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???

250107 A. AMRAP 25 5 Wall Walk 10 Push Ups 15 Power Clean (75lb) 20cal Row 25 KB High Pull (16kg) (4R+4) 5라 실패.. B. 5set 5 Bench Press (80/80/90/90/90) C. 4set 12/12 One Arm DB Row (15kg) 4set 15 Dual DB Row (7.5kg) D. 20min Bike Erg

A: 7km Run (5:40) B: 데일리와드 with 서연 4R+83 C: 백스퀏 5-5-5-5 (~275) 3-3-3-3 (~345) 10 Jump (145) 채원쌤 때문에 힘들었어요 D: Emom24 1) 4 BMU 2) 7 TTB 3) 5 ST HSPU TTB+ STHSPU Every Round +1Reps

250106 A. 6set 800m Run 1200m Bike (49:36) B. 4set 4 Back Squat (155lb) - Tempo: 20X1 C. 5set 1 Power Snatch 1 Low Hang Power Snatch (85-90lb)