The way of the Paladin

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

WOD

3-3-3-2-2-1-1-1 

Back squat (Body weight : 70~80Kg)

Note

무게를 낮춘 백스쿼트 웜업에 추가할것

어제 운동하면서 느낀건데 WOD에 따라 기본 웜업에 탄력적으로 

다른 종목을 추가해야겠음. Extra workout도 마찬가지고 

Result

70-70-70-75-75-80-80-85 kg 

오늘은 오랜만에 숨안차게 한거같다. 근데 땀이 뻘뻘 데헷

Warm up

1km run

Stretching

3 Rnd :

20 Jumping jack

10 Overhead squat (20kg bar)

10 Push-up

50-50-55-55-60-65 kg 

3 Back squat

Extra workout

레그컬

파워클린 

깔짝 깔짝 

WOD

AMRAP 25 min of : 

50 Jumping jack

30 Push-up

10 Deadlift 

Note

Original : WOD 180220

최근기록 

180220 5R + Push-up 26 

Barbbell 60kg

어예~ 기록경신

Result

6R + Push-up 30

Warm up

Stretching

3 Rnd : 

20 Jumping jack

10 Overhead squat (20kg bar)

10 Push-up 

20 Deadlift (20kg bar)

Extra workout

100 Leg raise

3 Rnd :

10 Dumbbell hang power clean and press (10kg)

15 Leg raise

WOD

21-18-15-12-9-6-3

Barbbell squat

Dumbbell hang power clean and press

Hindu push-up 

Note

Barbbell 50 kg

Dumbbell 10 kg

Reault

32 min 1 sec 

Warmup

3 Round (Moderate) :

15 Overhead Squat

15 Push-up

30 Jumping jack

Extra workout

50 push-up

100 Sit-up 

40 Dumbbell hang power clean and press 

8 Pull-up