543

Monday 191014

"TABATA SE"

TABATA Interval

Pull up
Push up
Sit up
Squat

B : Band Assist
C : Box Assist

#기록은 화요일 오전 9시까지 꼭 올려주세요

542

Saturday 191012

20.1

10 Rounds for time of :

8 Ground to overhead ( 95/65 )
10 Bar facing burpee

Scaled : ( 65/45 )

TIME CAP : 15 MIN

#내일은 압구정에서 10시 12시 수업만 진행됩니다
청담점은 휴관이에요 감사합니다!!

541

Friday 191011

Team of 2

For time of :

5000 Row

번갈아가며 20번씩 당기기

#내일 오전 9시에 4TP FITNESS 에서 진행하는
이벤트에 준범이와 연동이가 참가합니다
시간 되시는 분들은 놀러오세요!!

540

Thursday 191010

As many rounds as possible in 20 minutes :

15 Push Jerk ( 95/65 )
15 Box Jump ( 24/20 )
15 Back Extension

A : ( 85/55 )
B : ( 65/35 ), Step up
C : 상담 ㄱ

539

Tuesday 191008

"Barraza"

As many rounds as possible in 18 minutes :

200 Run
9 Deadlift ( 275/185 )
6 Burpee Bar Muscle up

A : 무게 자유
B : 무게 자유, Burpee Toes to bar
C : 무게 자유, Burpee Knee raise

538

Monday 191007

Team of 2

3 Rounds for time of :

1000 Row
50 Strict Handstand push up

A : Mat Assist
B : Strict Push up
C : Mat Assist Push up

#11일부터 20년 오픈이 시작합니다
4TP FITNESS 에서 진행되는 이벤트에 준범이랑 연동이가 참가하니 공지 확인하시고 많은 구경 와주세요 감사합니다

537

Saturday 191005

As many rounds as possible in 15 minutes :

3 Clean and Jerk ( 185/125 )
5 Bar Muscle up

A : ( 155/105 ), 10 Toes to bar
B : 5 Clean and Jerk 무게 자유, 10 Toes to bar
C : 5 Clean and Jerk, 10 Knee raise

536

Friday 191004

1.

Snatch

1 - 1 - 1 - 1 - 1

Compare to 190702

2.

Team of 2

For time of :

150 Power Snatch ( 75/55 )

TIME CAP : 12 MIN

A : ( 65/45 )
B : ( 55/35 )
C : Hang Power Snatch

535

Wednesday 191002

3 Rounds for time of :

50 Wall Ball Shot ( 20/14 )
50 Sit up
50 Double under
50 Back Extension

A : ( 14/8 )
B : 25 Double under
C : 10 Double under

534

Tuesday 191001

As many rounds as possible in 20 minutes :

200 Run
10 Dumbbell Snatch ( 50/35 )
4 Muscle up

A : Bar Muscle up
B : 8 Toes to bar
C : 8 Knee Raise

#스케일은 무게 자유에요.

533

Monday 190930

1.

Thruster

1 - 1 - 1 - 1 - 1

Compare to 2017

2.

As many rounds as possible in 8 minutes :

2 - 4 - 6 - 8 - 10 - 12 - - -

Thruster ( 95/65 )
Chest to bar

A : Pull up
B : Band Assist
C : Box Assist

#쓰러스터는 바닥에서 시작합니다
스케일은 무게 자유에요

532

Saturday 190928

"Heavy Abbate"

For time of :

800 Run
15 Clean and Jerk ( 185/125 )
400 Run
15 Clean and Jerk
800 Run

A : ( 155/105 )
B : 무게 자유
C : 상담 ㄱ

531

Friday 190927

Cindy, Strict! 

As many rounds as possible in 20 minutes : 

5 Strict Pull up 
10 Honest Push up 
15 Squat 

Compare to 190118

A : Kipping
B : Band Assist
C : Box Assist

530

Thursday 190926

Team of 2

For time of :

100/80 Row ( Cal )
75 Burpee over the rower
50 Bar Muscle up
75 Burpee over the rower
100/80 Row

A : 100 Toes to bar
B : 100 Knee raise
C : 상담

#남/녀는 90 입니다

529

Wednesday 190925

As many rounds as possible in 5 minutes :

15 Wall Ball Shot ( 20/14 )
10 Deadlift ( 115/75 )
Rest 3 minutes

As many rounds as possible in 5 minutes :

15 Wall Ball Shot
10 Hang Power Clean
Rest 3 minutes

As many rounds as possible in 5 minutes :

15 Wall Ball Shot
10 Push Jerk

A : 바벨 무게 자유
B : ( 14/8 ),
C : All Deadlift

#라운드는 이어서 계산 합니다