724

Saturday 200530

Team of 2

For time of :

40 Synchronized Bar facing burpee
20 Team Deadlift ( 405/265 )

30 Synchronized Bar facing burpee
15 Team Deadlift ( 405/265 )

20 Synchronized Bar facing burpee
10 Team Deadlift ( 405/265 )

10 Synchronized Bar facing burpee
5 Team Deadlift ( 405/265 )

A : ( 305/205 ) 이상
B : 무게 자유
C : 상담 ㄱ

723

Friday 200529

"Fight Gone Bad"

3 Rounds

Wall Ball Shot ( 20/14 )
Sumo Deadlift High Pull ( 75/55 )
Box Jump ( 24/20 )
Push Press ( 75/55 )
Row ( Cal )
Rest 1 minute

Compare to 191227

B : ( 14/8 ), ( 55/35 )
C : 무게 자유, Sumo deadlift, Step up

722

Thursday 200528

4 Rounds for time of :

20 Chest to bar

30 Overhead Walking Lunge ( 45/35 )

40 Back Extension

A : Pull up

B : Band Assist, 무게 자유

C : 상담 ㄱ

721

Wednesday 200527

For time of :

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

Thruster ( 95/65 )
Burpee over the barbell

TIME CAP : 20 MIN

A : ( 75/55 )
B : 무게 자유
C : Front Squat

720

Tuesday 200526

"Nate with dumbbell"

As many rounds as possible in 20 minutes :

2 Muscle up
4 Handstand push up
8 Dumbbell Snatch ( 50/35 )

Compare to 181220

A : 6 T2B, 7 HSPU, 8 DB Snatch
B : 6 Knee raise, 7 Mat Assist, 8 DB Snatch
C : 8 Knee raise, 9 Push up, 10 DB Snatch

#스케일은 무게 자유에요

719

Monday 200525

1.

Hang Squat Clean

2 - 2 - 2 - 2 - 2

Compare to 180605

2.

As many rounds as possible in 9 minutes :

30 Double Under
1 Hang Squat Clean ( 115/75 )

30 Double Under
2 Hang Squat Clean

30 Double Under
3 Hang Squat Clean

.
.
.

A : ( 95/55 )
B : 50 Single Under, ( 75/45 )
C : 50 Single Under, 무게 자유

718

Saturday 200523

Team of 2

10 Rounds for time of :

20 Shoulder to Overhead ( 135/85 )
10 Bar Muscle up

A : 무게 자유, 20 Pull up
B : Band Assist
C : Box Assist

#오후 12시 14시 수업을 진행합니다

717

Friday 200522

5 Rounds

2 Minutes of :

20 Power Snatch ( 75/55 )
Max reps Double under

Rest 2 minutes

A : 18 Reps
B : 15 Reps
C : 12 Reps

#내일은 모든 레벨 더블 언더 입니다
스케일은 무게 자유에요

716

Thursday 200521

5 Rounds

3 Minutes of :

10 Front Squat ( 185/125 )
10 Box Jump ( 30/24 )
Row for Max calories

Rest 3 minutes

A : ( 135/95 ) 이상
B : 무게 자유, ( 24/20 )
C : Step up

#로우 토탈 칼로리가 기록 입니다.

715

Wednesday 200520

As many rounds as possible in 20 minutes :

12 Kettlebell Swing ( 24/16 )
4 RH Tukish Get up
12 Handstand push up
4 LH Tukish Get up

A : Mat Assist
B : 무게 자유, Push up
C : Russian Swing

714

Tuesday 200519

1.

Hang Power Clean

3 - 3 - 3 - 3 - 3

Compare to 191115

2.

As many rounds as possible in 7 minutes :

7 Toes to bar
5 Hang Power Clean ( 135/95 )

B : 무게 자유
C : Knee raise

713

Monday 200518

As many rounds as possible in 20 minutes :

5 Deadlift ( 225/155 )
10 Push up
15 Squat

Compare to 191216

A : ( 185/125 ) 

B : ( 155/95 ) 

C : 무게 자유

712

Saturday 200516

1.

Snatch

1 - 1 - 1 - 1 - 1

Compare to 191004

2.

"Randy"

For time of :

75 Power Snatch ( 75/55 )

TIME CAP : 7 MIN

B : ( 55/35 )
C : Hang Power Snatch

711

Friday 200515

As many rounds as possible in 20 minutes :

10 Thruster ( 75/55 )
20 Double Under
10 Pull up
20 Double Under

A : Band Assist
B : ( 55/35 ), x2 Single, Band Assist
C : 무게 자유, x2 Single, Box Assist

710

Thursday 200514

1.

Deadlift

5 - 5 - 5 - 5 - 5

Compare to 191023

2.

12.1

As many reps as possible in 7 minutes :

Burpee