768

Monday 210419

“Fran”

For time of :

21 - 15 - 9

Thruster ( 95/65 )
Pull up

A : ( 75/55 )
B : 무게 자유, Band Assist
C : Box Assist

@painstorms

767

Saturday 210417

10 Rounds of :

1 minutes of Rowing
Rest 15 seconds
30 seconds of Ring Dips
Rest 15 seconds

A : Strict Push up
B : Hand raise Push up
C : 상담

@painstorms

766

Friday 210416

5 Rounds for time of :

30 Back Extension
15 Hand Stand Walk ( meter )
40 Walking lunge

A : 5 Wall Walk
B : 4R, 10 Inchworm Push up
C : 3R, 10 Inchworm Push up

@painstorms

765

Thursday 210415

"I Will Survive"

As many rounds as possible in 5 minutes

500/400 Row ( meter ) Buy - in,
into Max Rounds :
30 Double under
5 Clean and Jerk ( 135/95 )

Rest 5 min

AMRAP : 5 min

500/400 Row ( meter ) Buy - in,
into Max Rounds :
30 Double under
10 Clean and Jerk ( 95/65 )

Rest 5 min

AMRAP : 5 MIN

500/400 Row ( meter ) Buy - in,
into Max Rounds :
30 Double under
15 Clean and Jerk ( 75/55 )

A : ( 115/75 ), ( 95/65 ), ( 75/55 )
B : 10 Rep ( 무게 자유) , 50 Single under
C : 상담

@painstorms

764

Wednesday 210414

1.

Back Squat

3 - 3 - 3 - 3 - 3

2.

As many reps as possible in 10 minutes :

20 Goblet Squat ( 24/16 )
3 Handstand push up

20 Goblet Squat
6 Handstand Push up

20 Goblet Squat
9 Handstand Push up
.
.
.

A : Mat Assist
B : Push up
C : 상담 ㄱ

#스케일은 무게 자유에요

@painstorms

763

Tuesday 210413

For time of :

100 Leg raise

Then,

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

Pull up
Box Jump ( 24/20 )

Then,

100 Sit up

B : Assist Pull up, Step up
C : 상담 ㄱ

@painstorms

762

Monday 210412

“M.O.A.B.”

3 Rounds for time of :

5 Bar Muscle up
10 Bar facing burpee
15 Deadlift ( 225/155 )
20 Wall Ball Shot ( 20/14 )

A : x2 Toes to bar
B : x2 Knee raise
C : 상담

#스케일은 무게 자유 입니다

@painstorms

761

Saturday 210410

Test 5

For time of :

9 - 6 - 3

Snatch ( 185/135 )
Burpee Box Jump over ( 30/24 )

A : ( 135/95 ) 이상
B : 무게 자유, Step over ( 24/20 )
12 - 9 - 6
C : 상담

@painstorms

760

Friday 210409

TABATA SE

Pull up
Push up
Sit up
Squat

B : Band Assist
C : Box Assist

#타바타 인터벌은 20초 운동 10초 휴식
8라운드에요

@painstorms 인스타 팔로팔로

759

Thursday 210408

As many rounds as possible in 10 minutes :

10 Double under / 1 Clean ( 155/105 )
20 Double under / 2 Clean
30 Double under / 3 Clean
.
.
.

A : ( 135/85 )
B : 무게자유
C : x2 Single under

@painstorms

758

Wednesday 210407

"Scotty"

As many round as possible in 11 minutes :

5 Deadlift ( 315/185 )
18 Wall Ball Shot ( 20/14 )
17 Burpee over the barbell

A : ( 200/100 ) 이상
B : 무게 자유
C : 상담

@painstorms

757

Tuesday 210406

As many rounds as possible in 20 minutes :

2 Muscle up
4 Handstand push up
6 Squat Snatch ( 95/65 )

A : Bar Muscle up
B : 4 Toes to bar, 5 Mat Assist , 6 Squat Snatch
C : 6 Knee Raise, 7 Push up, 8 Overhead Squat

#스케일은 무게 자유 입니다.

@painstorms

756

Monday 210405

“Cooper”

10 Rounds for time of :

10 Burpee
10 Squat
10 Push up
10 Sit up

Scale : 상담

Time cap : 30 minutes

@painstorms

755

Saturday 210403

1.

Snatch

1 - 1 - 1 - 1 - 1

2.

“Annie”

For time of :

50 - 40 - 30 - 20 - 10

Doble under
Sit up

B : x2 Single
C : 상담

@painstorms

754

Friday 210402

For time of :

30 Deadlift ( 95/65 )
30 Box Jump ( 24/20 )
30 Front Squat
30 Toes to bar
30 Hang Squat Clean
30 Burpee over the barbell
30 Squat Clean

A : 무게 자유
B : Knee raiee, Step up
C : 상담 ㄱ

@painstorms