The way of the Paladin

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

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