120827 WOD LIST

[Crossfit 분당]

"Team WOD"

Perform each movements for 1min

3 Rounds

Hang power clean

Burpee

Shoulder to overhead

Sit-up

Wallball shot

Keep running count your reps and add all reps of your members.

가능한 5명을 한팀으로 구성합니다.

각각 운동에 배치후 일분간격으로 로테이션을 합니다.

총 15분동안 1분간격으로 운동을 변경합니다.

각 개인의 점수를 합하여 팀 점수를 냅니다.

[Reebok Crossfit - Sentinel]

For Time:

Run 400m

40 HRPU - Hands Release Push Up

30 Alt Single Arm OH Lunges 24kg/16kg (15L/15R)

20 Power Cleans 115#/75#

30 HRPU

20 Alternate Single Arm OverHead Lunges

10 Power CLeans

400m Run

[Reebok Crossfit - 투혼]

"Run_DumbbellSquatclean"

4 rounds

Run 400m

23 Dumbbell Squat Clean (40/25)

[Reebok Crossfit - MARU]

'COe'

10 rounds for time of:

95 pound Thruster, 10 reps

10 Ring push-ups

[Reebok Crossfit - XTM]

For time:

25 Handstand push-ups

50 Toes-to-bar

Run 800 meters

75 Push press(75#/55#)

150 Double-unders

[Crossfit.com & Reebok Crossfit - SAP]

For time:

25 Walking lunge steps

20 Pull-ups

50 Box jumps, 20 inch box

20 Double-unders

25 Ring dips

20 Knees to elbows

30 Kettlebell swings, 2 pood

30 Sit-ups

20 Hang squat cleans, 35 pound dumbbells

25 Back extensions

30 Wall ball shots, 20 pound ball

3 Rope climb ascents

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