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  • 834

    Saturday 201024


    "540"


    For time of:


    50 Overhead Lunge ( 45/25 )

    40 Pull up

    30 Thruster ( 95/65 )

    20 Burpee

    10 Squat Clean


    A : 무게 자유

    B : Band Assist

    C : 상담


    TIME CAP : 10 MIN


    @painstorms
  • 833

    Friday 201023


    6 Rounds for time of :

    12 Box Jump ( 24/20 )
    6 Burpee Box Jump over
    12 Power Clean ( 95/65 )
    6 Squat Clean

    A : 무게자유
    B : Step up
    C : 상담 ㄱ

    @painstorms
  • 832

    Thursday 201022


    1.

    Weighted Pull up/Push up

    5 - 5 - 5 - 5 - 5

    2.


    As many rounds as possible in 12 minutes :

    5 Rounds

    12 Wall Ball Shot ( 20/14 )
    12 Toes to bar

    Then, Max Round of :

    12 Wall Ball Shot
    6 Bar Muscle up

    A : No Bar Muscle up
    B : 무게 자유
    C : Knee Raise

    #풀업 푸쉬업은 하나만 선택하시면 되요

    @painstorms
  • 831

    Wednesday 201021


    As many rounds as possible in 20 minutes :


    15/12 Row(cal)

    20 Walking Lunge

    10 Burpee 


    @painstorms

  • 830

    Tuesday 201020


    1.


    Deadlift


    2 - 2 - 2 - 2 - 2


    Compare to 200204


    2.


    As many rounds as possible in 5 minutes :  


    5 Deadlift ( 225/155 )

    2 Parallette Handstand push up


    A : ( 185/125 ), 5 Handstand push up

    B :  무게 자유, Mat Assist

    C : 5 Push up


    @painstorms

  • 829

    Monday 201019


    “Morrison”

    For time of :

    50 - 40 - 30 - 20 - 10

    Wall Ball Shot ( 20/14 )
    Box Jump ( 24/20 )
    Kettlebell Swing ( 24/16 )

    Compare to 131029

    A : 무게 자유
    B : Step up
    C : 상담

    @painstorms
  • 828

    Saturday 201017


    Team of 2

    For time of :

    50 Squat Clean ( 135/95 )
    25 Synchronized Bar facing burpee

    40 Squat Clean
    20 Synchronized Bar facing burpee

    30 Squat Clean
    15 Synchronized Bar facing burpee

    20 Squat Clean
    10 Synchronized Bar facing burpee

    10 Squat Clean
    5 Synchronized Bar facing burpee

    A : ( 115/75 )
    B : ( 95/55 )
    C : ( 75/35 )

    @painstorms
  • 827

    Friday 201016


    10 Rounds for time of :

    2 Muscle up
    10 Handstand walk ( meter )
    12 One leg squat

    A : Bar Muscle up
    B : 6 Toes to bar, 12 Shoulder Tap, 18 Jumping Lunge
    C : 6 Knee Raise, 10 Inchworm Push up, 18 Jumping Lunge

    #피스톨은 6개씩 번갈아 진행합니다.
    인스타 @painstorms 에서 동작을 확인하실 수 있습니다.
  • 826

    Thursday 201015


    10 Rounds for time of :

    7 Power Snatch ( 75/55 )
    14 Overhead Squat
    21 Double under

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

    #인스타 @painstorms
  • 825

    Wednesday 201014


    1.

    Hang Power Clean

    1 - 1 - 1 - 1 - 1

    Compare to 200121

    2.

    10 Rounds for time of :

    10 Burpee
    15 Sit up

    TIME CAP : 15 MIN

    #인스타그램 painstorms 를 확인해 주세요!!
  • 824

    Tuesday 201013


    19.5

    For time of :

    33 - 27 - 21 - 15 - 9

    Thruster ( 95/65 )
    Chest to bar

    TIME CAP : 20 MIN

    Compare to 190325

    A : Pull up
    B : Band Assist, 무게 자유
    C : Box Assist
  • 823

    Monday 201012


    "The Chief 3"

    Max rounds in 3 minute of :

    3 Clean and Jerk ( 115/75 )
    6 Push up
    9 Squat

    Rest 1 minute

    Repeat for a total of 5 cycles

    A : ( 95/55 )
    B : ( 75/35 )
    C : 무게자유
  • 822

    Saturday 201010


    1.


    Snatch


    3 - 3 - 3 - 3 - 3


    2.


    For time of :


    9 - 7  - 5


    Snatch ( 135/85 )

    Bar Muscle up


    A : 15 - 12 - 9, Chest to bar

    B : 21 - 15 - 9, Pull up

    C : 21 - 15 - 9, Assist Pull up


    # 스케일은 무게 자유 

  • 821

    Thursday 201008


    Team of 2


    For time of :


    80 - 60 - 40 - 20


    Thruster ( 95/65 )

    Power Clean


    A : ( 85/55 )

    B : ( 75/45 )

    C : 상담

  • 820

    Wednesday 201007


    1.

    4 Rounds

    Max reps Bench Press ( 155/85 )

    TIME CAP : 20 MIN

    A : ( 125/65 )
    B : ( 95/45 )
    C : 상담

    2.

    For time of :

    80 Double Under
    40 Toes to bar

    60 Double Under
    30 Toes to bar

    40 Double Under
    20 Toes to bar

    20 Double Under
    10 Toes to bar

    TIME CAP : 12 MIN

    B : Knee Raise
    C : Single Under
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