788

Friday 200814

2011 Regional Event 4

For time of :

100 Pull up
100 Kettlebell Swing ( 24/16 )
100 Double under
100 Overhead Squat ( 95/65 )

Compare to 131008

A : 무게 자유
B : Band Assist, x2 Single
C : 상담

#다 하셔야 귀가합니다
15, 16, 17 은 휴관 입니다 감사합니다

787

Thursday 200813

1.

Squat Clean

3 - 3 - 3 - 3 - 3

Compare to 190604

2.

As many rounds as possible in 7 minutes :

7 Squat Clean ( 135/95 )
7 Toes to bar

A : ( 115/75 )
B : 무게 자유, Knee raise
C : 상담 ㄱ

786

Wednesday 200812

As many rounds as possible in 18 minutes :

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

Compare to 200212

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

785

Tuesday 200811

As many rounds as possible in 20 minutes :

11 Shoulder to Overhead ( 95/65 )
11 Burpee over the barbell
11 Pull up

12 Shoulder to Overhead
12 Burpee over the barbell
12 Pull up

13 Shoulder to Overhead
13 Burpee over the barbell
13 Pull up

.
.
.

A : 무게 자유
B : Band Assist
C : Box Assist

784

Monday 200810

1.

Back Squat

20x1

Compare to 200211

2.

As many rounds as possible in 10 minutes :

50 Squat
50 Double Under

Scale : x2 Single Under

783

Saturday 200808

For time of :

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

Unbroken Clean and Jerk ( 155/105 )

A : ( 115/75 )
B : ( 95/55 )
C : 상담ㄱ

782

Friday 200807

EMOM x 20

1 : 20/16 Row ( Cal )
2 : 40 Second Handstand Hold

A : 로우 상담
B : 로우 상담, 45 Sec Plank Hold
C : 정신 교육

781

Thursday 200806

8/6 목요일은 압구정점 휴관합니다
공지를 확인해 주세요

"Napalm"

2 Rounds for time of :

10 Bar Muscle up

20 Burpee over the barbell

30 Deadlift ( 225/155 )

40 Wall Ball Shot ( 20/14 )

Compare to 190629

A : 15 Chest to bar, 25, 35, 45 reps

B : 15 Pull up

C : 상담 ㄱ

#스케일은 무게 자유에요. B레벨에 풀업은 밴드, 박스 풀업도 괜찮습니다.

780

Wednesday 200805

Black Jack

For time of  :

20 Squat  / 1 Shoulder to overhead ( 75/55 )

19 Squat  / 2 Shoulder to overhead

18 Squat  / 3 Shoulder to overhead

.

.

1 Squat  / 20 Shoulder to overhead

B : 무게 자유

C : 상담 ㄱ

779

Tuesday 200804

As many rounds as possible in 18 minutes :

3 Burpee Muscle up

10 Dumbbell Snatch ( 50/35 )

30 Double under

A : Burpee Bar Muscle up

B : 5 Burpee

C : x2 Single

#스케일은 무게 자유 에요

778

Monday 200803

As many rounds as possible in 20 minutes :

10 Toes to bar
15 Push up
20 Walking Lunge

Scale : Knee raise

777

Saturday 200801

1.

Overhead Squat

10x2

2.

"Big Jeremy"

For time of :

21 - 15 - 9

Overhead Squat ( 135/85 )
Burpee over the barbell

TIME CAP : 10 MIN

A : ( 115/75 )
B : ( 95/55 )
C : 무게 자유

776

Friday 200731

"Wittman"

7 Rounds for time of :

15 Kettlebell Swing ( 24/16 )
15 Power Clean ( 95/65 )
15 Box Jump ( 24/20 )

TIME CAP : 24 MIN

Compare to 180330

A : 무게 자유
B : Step up
C : 상담 ㄱ

775

Thursday 200730

EMOM x 20

1 : 15/12 Row ( Cal )

2 : 15 Strict Push up

A : 12/10, 12 Push up

B : 10/8, 10 Push up

C : 상담 ㄱ

 

774

Wednesday 200729

For time of :

40 Hang Squat Snatch ( 75/55 )

40 Pull up

30 Hang Squat Snatch ( 95/65 )

30 Chest to bar

20 Hang Squat Snatch ( 115/75 )

20 Bar Muscle up

A : ( 75/55 )

B : 무게 자유, All Pull up

C : Assist Pull up