| 일 | 월 | 화 | 수 | 목 | 금 | 토 |
|---|---|---|---|---|---|---|
| 1 | 2 | |||||
| 3 | 4 | 5 | 6 | 7 | 8 | 9 |
| 10 | 11 | 12 | 13 | 14 | 15 | 16 |
| 17 | 18 | 19 | 20 | 21 | 22 | 23 |
| 24 | 25 | 26 | 27 | 28 | 29 | 30 |
기어오르기, 벽넘기, 통나무 넘기 등의 장애물에 활용 가능한 점핑 머슬업
| How To Run [Episode 1] What Is Trail Running? (0) | 2018.03.29 |
|---|---|
| Bear Crawl (곰처럼 기어가기) (0) | 2018.03.29 |
| The Kipping Pull-Up (0) | 2018.03.27 |
| Hindu push-up (0) | 2018.03.27 |
| Windshield Wiper (몸통 비틀기) (0) | 2018.03.27 |
Tama
For time:
800-meter single-arm barbell farmers carry, 45/35 lb.
31 toes-to-bars
31 push-ups
31 front squats, 95/65 lb.
400-meter single-arm barbell farmers carry, 95/65 lb.
31 toes-to-bars
31 push-ups
31 hang power cleans, 135/95 lb.
200-meter single-arm barbell farmers carry, 135/95 lb.
Scroll for scaling options.
Post time to comments.
Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defence Force in the Bamyan Province of Afghanistan. Tamatea was posted to 1st Battalion Royal New Zealand Infantry Regiment and was serving his second tour in Afghanistan at the time of his death.
He was an avid CrossFit athlete and enjoyed body-weight exercises and practicing farmers carries over long distances in preparation for Special Forces selection.
He is survived by his wife, Sarah Erb; and children, Kyla, Kaytlen, Nikita and Keira.
Related:
• CrossFit WOD 180328 Tips With Adrian Bozman
• The Kipping Toes-To-Bar
Scaling
This Hero workout is long and will tax your grip. It will require focus to maintain balance on the carries. Try to modify the movements but preserve the 31 reps to commemorate Tama’s age. Pick movements that allow you to move continuously and with little rest.
Intermediate Option
For time:
800-meter single-arm barbell farmers carry, 45/35 lb.
31 toes-to-bars
31 push-ups
31 front squats, 75/55 lb.
400-meter single-arm barbell farmers carry, 75/55 lb.
31 toes-to-bars
31 push-ups
31 hang power cleans, 75/55 lb.
200-meter single-arm barbell farmers carry, 95/65 lb.
Beginner Option
For time:
400-meter single-arm barbell farmers carry, 35/22 lb.
31 sit-ups
31 knee push-ups
31 front squats, 35-/22 lb.
200-meter single-arm barbell farmers carry, 55/35 lb.
31 sit-ups
31 knee push-ups
31 hang power cleans, 55/35 lb.
200-meter single-arm barbell farmers carry, 55/35 lb.
| Rest Friday 180330 (0) | 2018.03.30 |
|---|---|
| WOD Thursday 180329 (0) | 2018.03.29 |
| WOD Tuesday 180327 (0) | 2018.03.27 |
| Rest Monday 180326 (0) | 2018.03.26 |
| WOD Sunday 180325 (0) | 2018.03.25 |
Inverted Wall Tutorial
뒤집어 메달려 넘어가야 하는 벽 장애물. 악력, 코어 근력이 중요 포인트.
주요 훈련 : 풀업, 싯업, 레그레이즈, 바푸쉬업
| Spartan Race : A Frame Cargo Net Tutorial (0) | 2018.03.29 |
|---|---|
| Spartan Race : 7 Foot Wall Tutorial (0) | 2018.03.29 |
| Spartan Race : Barbed Wire Crawl Tutorial (0) | 2018.03.29 |
| Spartan Race : Hercules Hoist Tutorial (0) | 2018.03.29 |
| Spartan Race : Monkey Bars Tutorial (0) | 2018.03.28 |
