Running Base — Aerobic & Strength Foundation W2D1 - 월 am - a. 8km Run(50min) pm - b. Box Sqaut 225(5) x 2sets 255(3) x 2sets 275(3) x 2sets c.Rear-Foot Elevated Split Squat Dual DB (70lb) 3 reps/side × 3 sets d.Split Stance Single Arm Dumbbell Row Single DB(20kg) 15 reps/side x 3sets d. 40-30-20-10 DB Hang Snatch Box Jump Over Alt V-Up record : 11:31

251125 A. 5Round For Time 400m Ski 30m DB Lunge (20kg) 20 WallBall Shot (14lb) (34:00) 이틀전부터 손목이 너무 아픔🥲 B. 30min Bike Erg C. 30sec On / 20sec Off * 12set - Side Plank (R) - Side Plank (L) - Plank Hold

For Time: 40-30-20-10 Hang DB Snatch (22.5/15kg) Box Jump Over (24/20") Alt V-up 오늘 혹시 Rxd꼴찌일까?????? 40개 덤벨 언브했다... 우앙.....첨이야.. 근데 30개를 몇번이나 끊어간거지 히히... 아마도...한..다섯번... ㅎㅎㅎㅎ 20개부턴 정신차리고 10개씩 했다... ----보강운동 1. Back squat 5×5 105lb 했다 무게 올리고 싶었는데 잡아줄 사람이 없어서 못올렸다 ㅠㅠ..... 2. Emom 스트릭 풀업 5*10 드디어 빨간밴드...

251124 A. 1:30-On / 0:30-Off * 18set (36min WorkOut) - Row - Alt V-up - Max Bike or AAB - One Arm KB Swing(Russian) - Double Under - Burpee Broad Jump B. 5 Back Squat * 5set (Rpe 7) (135lb)

251122 A. Team of 2 (with 한솔 지선님) For Time 16 Wall Walk 800m Row 40 Toes to Bar 40 DB Snatch (15kg) B. 30sec On / 20sec Off * 9set - Plank Hold - High Mountain Climb - Knee Raise

와드 전 트레드밀 20분(3km) A. OLY TECH —Deadlift + Hang Clean + Front Squat Complex Every 2:00 x 5sets Clean Deadlift x 2 Hang Power Clean × 2 Front Squat × 1 (RPE 7~8.5) 100lb~~~~~~~ B. 6 Rounds For Time 9 Dual DB Deadlift (12.5kg) 6 Dual DB Hang Clean 3 Dual DB Front Rack Squat 18 Jumping Squat 점핑스쿼트..... ^^...ㅋ ----추가운동 7 Set (70%) 5 Snatch Balance ---35/40/50/55/55 5 Set 1 Squat Snatch 1 Pause LOW Hang Squat Santch 50*3/55*2

A. Every 2:00 * 5set 2 Clean Deadlift 2 Hang Power Clean 1 Front Squat (RPE 7~8.5) (105-145lb) B. 6 Round For Time 9 Dual DB Deadlift (17.5kg) 6 Dual DB Hang Power Clean 3 Dual DB Front Squat 18 Jumping Squat (8:44)

A. Every 2:00 * 5set 2 Clean Deadlift 2 Hang Power Clean 1 Front Squat (RPE 7~8.5) (75-115lb) B. 6 Round For Time 9 Dual DB Deadlift (17.5kg) 6 Dual DB Hang Power Clean 3 Dual DB Front Squat 18 Jumping Squat (7:00)

A. Every 2:00 * 5set 2 Clean Deadlift 2 Hang Power Clean 1 Front Squat (RPE 7~8.5) (115-125lb) B. 6 Round For Time 9 Dual DB Deadlift (15kg) 6 Dual DB Hang Power Clean 3 Dual DB Front Squat 18 Jumping Squat (7:00) C . 40min Bike Erg D. Dual DB Hammer Curl 8/8 * 4set (7.5kg) Dual DB Biceps Curl 8/8 * 3set (7.5kg)

Daily wod Rowing 1인 4000m 5 Set 5 Front Squat (70%) //85lb 5 Box Jump (24) 스플릿 스쿼트 5kg Dual 10개씩 3set