The way of the Paladin

WOD

30 Rnd : 

5 Pull-up

10 Push-up

15 Squat

Original 

EMOM 30 min : 

5 Pull-up

10 Push-up

15 Squat

Result

42 min 

Warm up

30 Jumpping jack

15 Overhead squat

10 Push-up

5 Pull-up (Band assisted)

Extra workout

100 Sit-up

30 Dumbbell clean

78 Leg raise

10-9-8-7-6-5-4-3 

(60-60-65-80-80-80-85 Kg)

Back squat 

WOD

5 Rounds For Time :

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Air Squats

3 Minutes Rest

Time each round. Score is total time to complete the workout

Note

20 Pull-up > 20  Band assisted pull-up(Green)

Result

39 min 17 sec

Warm up

1km run

3 Rnd : 

20 Jumping jack

10 Overhead squat

10 Push-up

5 Pull-up (Band assisted)

Extra workout

Kettlebell swing 50 (16kg)

기어가는 사람은 끌어줘도, 누워있는 사람은 밟고 간다.

Rest day 

1 km run 

Warm-up routine 약간 

Kettlebell swing 약간 

WOD

5 rounds for time of:

Run 400 meters

15 thrusters

Men: 95 lb.

Women: 65 lb

Note

오피셜 와드 (https://crossfit.com/workout/2018/03/07#/comments) 

Result

33 min 29 sec

15 thrusters > 15 Dumbbell thrusters (12.5 kg)

Warm-up dumbbell clean 15 kg

Warm up

1km run 

Stretching

3 Rnd : 

20 Jumping jack

10 Overhead squat

10 Push-up

6-5-4-3-2-1 

Dumbbell clean

Extra workout

웨이트 트레이닝 깔짝

WOD

10 Rnd :

10 Dumbbell thruster 

10 Hindu push-up

10 Pull-up

10 Jumping jack

Note

10 Pull-up > 10 Assited pull-up

Dumbbell 12.5 kg

뒈질것 같다. 시발

Result

46 min 14 sec

Warm up

Stretching

3 Rnd :

20 Jumping jack

10 Overhead squat

10 Push-up

5 Rnd :

10 Dumbbell hang power clean (12.5 kg)

Extra workout

100 Sit-up