648

Monday 200217

"Marston"

As many rounds as possible in 20 minutes :

1 Deadlift ( 405/265 )
10 Toes to bar
15 Burpee over the barbell

Compare to 181108

A : 2 Deadlift ( 300/200 ) 이상
B : 3 Deadlift ( 200/100 ) 이상
C : 5 Deadlift 무게 자유, Knee raise

647

Saturday 200215

1.

Snatch Balance

1 - 1 - 1 - 1 - 1

Compare to 181129

2.

"Isabel"

For time of :

30 Snatch ( 135/85 )

A : ( 115/65 )
B : ( 95/45 )
C : 무게 자유

646

Friday 200214

"Angie"

For time of :

100 Pull up
100 Push up
100 Sit up
100 Squat

Compare to 190819

TIME CAP : 25 MIN

A : Band Assist
B : 75 Reps
C : 상담 ㄱ

645

Thursday 200213

“Zoolander”

As many rounds as possible in 15 minutes :

30 Double under
10 Power Clean ( 155/105 )
30 Double under
10 Burpee over the barbell

A : 무게 자유
B : 무게 자유, x2 Single under
C : 상담 ㄱ

644

Wednesday 200212

As many rounds as possible in 18 minutes :

4 Deficit Handstand push up ( 45x2 )
8 Kettlebell Swing ( 32/24 )
12 One leg squat, alternating

A : HSPU, 무게 자유
B : 8 Push up, 12 KBS, 16 Jumping Lunge
C : Russian Swing

#A레벨에 핸드스탠드 푸쉬업은 맨바닥, 매트 어시스트 뭐든 하셔도 됩니다

643

Tuesday 200211

1.

Back Squat

20x1

Compare to 180110

2.

For time of :

500 Row

642

Monday 200210

As many rounds as possible in 20 minutes :

5 Power Snatch ( 115/75 )
7 Toes to bar
9 Box Jump ( 24/20 )

A : ( 95/55 )
B : 무게 자유, Knee rasie, Step up
C : Hang Power Snatch

641

Saturday 200208

Squat 3 Brothers

For time of :

50 Back Squat ( 135/95 )
50 Front Squat ( 115/75 )
50 Overhad Squat ( 95/55 )

A : ( 95/65 ), ( 85/55 ), ( 75/45 )
B : 무게 자유
C : 상담 ㄱ

640

Friday 200207

Team of 2

For time of :

100 Pull up
80 Clean ( 115/75 )
60 Chest to bar
40 Clean
20 Bar Muscle up

A : All Pull up, 무게 자유
B : Band Assist,
C : Box Assist,

639

Thursday 200206

For time of :

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

Shoulder Press ( 95/65 )
Triple under

A : x2 SP, x2 Double under
B : x2 SP, x4 Single under
C : 상담 ㄱ

#스케일은 무게 자유에요

638

Wednesday 200205

4 Rounds

3 Minutes of :

30/24 Row ( Cal )

12 Burpee over the barbell

Max reps Clean and Jerk  ( 135/85 )

Rest 3 Minutes

A : 무게 자유

B : 24/20 Row, 10 Burpee over the barbell

C : 상담 ㄱ

#기록은 클린엔저크 갯수 입니다.

637

Tuesday 200204

1.

Deadlift

2 - 2 - 2 - 2 - 2

Compare to 181114

2.

"Karen"

For time of :

150 Wall Ball Shot ( 20/14 )

B : ( 14/8 )
C : 100 Reps

636

Monday 200203

As many rounds as possible in 18 minutes :

12 Dumbbell Snatch ( 50/35 )
9 Toes to bar
6 Box Jump ( 30/24 )
3 Muscle up

A : 1 Muscle up
B : 무게자유, ( 24/20 ), No Muscle up
C : Knee raise, Step up

635

Saturday 200201

Front Squat

1 - 10 - 1 - 20 - 1 - 30

Compare to 190427

634

Friday 200131

Team of 2

For time of :

80 Row  ( Cal )

40 Snatch ( 75/55 )

70 Row

30 Snatch ( 135/85 )

60 Row

20 Snatch ( 165/105 )

50 Row

10 Snatch ( 205/125 )

A : ( 75/55 ), ( 115/75 ), ( 135/85 ), ( 155/95 )

B : 무게 자유

C : Hang Power Snatch