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2018. 6. 12. 09:54 운동일지+WOD

7 2-minute rounds of:
20-cal. row
Max rep GHD sit-ups

There is no rest between rounds.

Scroll for scaling options.
Post total number of sit-ups completed to comments.


Related:
• CrossFit WOD 180612 Tips With Rory McKernan
• Read: The Glute-Ham Developer Sit-Up


Scaling
The row portion should be completed in about 1 minute, allowing the second minute to be used to accumulate sit-ups. Reduce the calories if needed. Beginner and intermediate athletes may want to avoid the GHD completely until they have built up a tolerance for this very potent movement.

Intermediate Option
7 2-minute rounds of:
16-cal. row
Max rep GHD sit-ups, to parallel

There is no rest between rounds.

Beginner Option
5 2-minute rounds of:
12-cal. row
Max rep sit-ups

There is no rest between rounds.


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Scaled

7 2-minute rounds of:
20 Burpee
Max rep sit-ups


There is no rest between rounds.



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posted by Gil Sagong


Candy
5 rounds for time of:
20 pull-ups
40 push-ups
60 squats


WOD Monday 180611 : http://www.kukusum.net/271

posted by Gil Sagong
2018. 6. 11. 09:01 운동일지+WOD

Candy
5 rounds for time of:
20 pull-ups
40 push-ups
60 squats

OR

Maggie
5 rounds for time of:
20 handstand push-ups
40 pull-ups
60 single-leg squats, alternating legs

Scroll for scaling options.
Post time to comments.

Compare to 060728.


Related:
• CrossFit WOD 180611 Tips With Rory McKernan
• Scaling the Pistol


Scaling
Candy and Maggie are the less frequently seen cousins of Cindy and Mary. Newer athletes should stick with variants of Candy and modify the movements and reps to limit muscular failure.

Intermediate Option
4 rounds for time of:
20 pull-ups
40 push-ups
60 squats

OR

3 rounds for time of:
20 handstand push-ups
40 pull-ups
60 single-leg squats, alternating legs

Beginner Option
4 rounds for time of:
10 jumping pull-ups
20 knee push-ups
30 squats


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운동 방법 수정 : 웜업 > WOD(1~2종) > 웨이트(또는 유산소) 순서로 진행


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Candy Rx'd 

Result: 32:32


바벨로우 

40/15, 45/15, 50/12, 50/12, 55/10


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저녁에 국수먹은게 장꼬여서 운동하는데 매우 힘들었다. 

운동전에는 뭐 먹는게 아닌거 같다.

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posted by Gil Sagong
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