| 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 | 31 |
| The Dumbbell Power Snatch / Hang snatch (0) | 2018.04.23 |
|---|---|
| Dumbbell Hang Power Clean And Press (0) | 2018.03.27 |
| Dumbbell clean & jerk / Dumbbell front squat (0) | 2018.03.23 |
| 스모 데드리프트 하이풀 (SDHP) (0) | 2018.03.10 |
| 오버헤드 스쿼트 (Overhead squat) (0) | 2018.03.09 |
| Hindu push-up (0) | 2018.03.27 |
|---|---|
| Windshield Wiper (몸통 비틀기) (0) | 2018.03.27 |
| Pike Push-up (어깨를 집중 단련하는 푸쉬업) (0) | 2018.03.22 |
| 플란체 연습 (0) | 2018.03.17 |
| 스트릭트 풀업 (Strict pull-up) - 기초 풀업 (0) | 2018.03.13 |
FRAN
21-15-9
Thrusters
Pull-ups
Rx'd 95 lbs (43.0913 kg)
| CrossFit - "Elizabeth" with Lance Cantu and Travis Holley (0) | 2018.04.05 |
|---|---|
| Spartan Race - Socal Sprint 2017 (0) | 2018.03.30 |
| San Jose Spartan Sprint 2017 (All Obstacles) (0) | 2018.03.27 |
| 첫 스파르탄 레이스에서 꼭 착용해야 할 것은? (0) | 2018.03.26 |
| Open Crossfit games announcemente 18.5 (0) | 2018.03.25 |
For time:
100 wall-ball shots
Men: 30-lb. ball to 10-ft. target
Women: 20-lb. ball to 9-ft. target
Scroll for scaling options.
Post time to comments.
Compare to 150828.
Related:
• CrossFit WOD 180327 Tips With Rory McKernan
• The Wall Ball
Scaling
This heavy twist on Karen should be relatively quick. If needed, use a lighter ball or slightly lower target. Try for a few large sets early, then hang on for smaller sets until the end.
Intermediate Option
For time:
100 wall-ball shots
Men: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft.
Beginner Option
For time:
75 wall-ball shots
Men: 10-lb. ball
Women: 6-lb. ball
| WOD Thursday 180329 (0) | 2018.03.29 |
|---|---|
| WOD Wednesday 180328 (0) | 2018.03.28 |
| Rest Monday 180326 (0) | 2018.03.26 |
| WOD Sunday 180325 (0) | 2018.03.25 |
| WOD Saturday 180324 (0) | 2018.03.24 |
Rest Day
| WOD Thursday 180329 (0) | 2018.03.29 |
|---|---|
| WOD Wednesday 180328 (0) | 2018.03.28 |
| WOD Tuesday 180327 (0) | 2018.03.27 |
| WOD Sunday 180325 (0) | 2018.03.25 |
| WOD Saturday 180324 (0) | 2018.03.24 |
