The way of the Paladin

Candy
5 rounds for time of:
20 pull-ups
40 push-ups
60 squats

WOD Monday 180611 : http://www.kukusum.net/271

Candy
5 rounds for time of:
20 pull-ups
40 push-ups
60 squats

OR

Maggie
5 rounds for time of:
20 handstand push-ups
40 pull-ups
60 single-leg squats, alternating legs

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Compare to 060728.

Related:
• CrossFit WOD 180611 Tips With Rory McKernan
• Scaling the Pistol

Scaling
Candy and Maggie are the less frequently seen cousins of Cindy and Mary. Newer athletes should stick with variants of Candy and modify the movements and reps to limit muscular failure.

Intermediate Option
4 rounds for time of:
20 pull-ups
40 push-ups
60 squats

OR

3 rounds for time of:
20 handstand push-ups
40 pull-ups
60 single-leg squats, alternating legs

Beginner Option
4 rounds for time of:
10 jumping pull-ups
20 knee push-ups
30 squats

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운동 방법 수정 : 웜업 > WOD(1~2종) > 웨이트(또는 유산소) 순서로 진행

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Candy Rx'd 

Result: 32:32

바벨로우 

40/15, 45/15, 50/12, 50/12, 55/10

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저녁에 국수먹은게 장꼬여서 운동하는데 매우 힘들었다. 

운동전에는 뭐 먹는게 아닌거 같다.

Hang squat clean 3-3-3-3-3-3-3 reps

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Compare to 131214.

Related:
• CrossFit WOD 180604 Tips With Rory McKernan
• The Hang Clean

Scaling
The hang squat clean is a good opportunity to practice full hip and leg extension, and speed under the bar. Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they are comfortable.

Front squat 3-3-3 reps
Push press 3-3-3 reps
Thruster 3-3-3 reps

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Related:
• CrossFit WOD 180531 Tips With Rory McKernan
• Front Squat Development With Pat Sherwood

Scaling
Few athletes will need to scale this lifting workout. Experienced athletes can go as heavy as possible, while newer athletes can use this session as an opportunity to drill the movements.

10 rounds, each for time, of:
200-m row
Rest 90 seconds

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Related:
• CrossFit WOD 180530 Tips With Rory McKernan
• Rowing

Scaling
Beginners can reduce the total number of rounds, but most will not need to change the movement or distance for these sprints.

초보자는 총 라운드 수를 줄일 수 있지만 대부분이 스프린트의 이동 거리를 변경할 필요가 없습니다.

Beginner Option
7 rounds, each for time, of:
200-m row
Rest 90 seconds