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  • 629

    Thursday 200123


    Team of 2


    For time of :


    100 Wall Ball Shot ( 20/14 )

    50 Burpee over the barbell

    25 Deadlift ( 315/215 )


    80 Wall Ball Shot

    40 Burpee over the barbell

    20 Deadlift


    60 Wall Ball Shot

    30 Burpee over the barbell

    15 Deadlift


    40 Wall Ball Shot

    20 Burpee over the barbell

    10 Deadlift


    A : Deadlift ( 255/165 )

    B : 무게 자유

    C : 상담ㄱ


    #귿 설이에요!



  • 628

    Wednesday 200122


    For time of :


    15 - 12 - 9 


    Thruster ( 95/65 )

    Pull up


    Rest 4 minutes


    12 - 9 - 6


    Thruster

    Chest to bar


    Rest 4 minutes


    9 - 6 - 3


    Thruster

    Bar muscle up


    A : All pull up

    B : 무게자유, Band assist

    C : Box assist




  • 627

    Tuesday 200121


    1.

    Hang Power Clean

    1 - 1 - 1 - 1 - 1

    Compare to 190411

    2.

    As many reps as possible in 7 minutes :

    3 - 6 - 9 - 12 - 15 - - -

    Hang Power Clean ( 155/95 )
    Burpee Box Jump ( 24/20 )

    A : ( 115/75 ) 이상
    B : 무게 자유
    C : Step up
  • 626

    Monday 200120


    As many rounds as possible in 25 minutes :

    250 Row
    2 Rounds Strict Cindy

    A : Kipping
    B : Band Assist
    C : Box Assist
  • 625

    Saturday 200118


    As many rounds as possible in 12 minutes :

    5 Deadlift ( 315/215 )
    3 Weighted Bar Muscle up ( MB 8 )

    Compare to 180618

    A : 6 DL ( 225/155 ) 이상, Bar Muscle up
    B : 6 DL ( 자유 ), 6 Toes to bar, 6 Burpee
    C : 6 DL , 6 Knee Raise, 6 Burpee

    #공 날리면 혼나요
  • 624

    Friday 200117


    For time of :

    100 Second Handstand Hold
    100 Double under
    100 Overhead Walking Lunge ( 25/15 )
    100 Shoulder to Overhead ( 75/55 )
    100 Double under
    100 Second Handstand Hold


    A : 무게 자유
    B : Flank Hold, x2 Single Under, 무게 자유
    C : 상담
  • 623

    Thursday 200116


    Squat Clean Interval


    Squat Clean ( 175/105 ) 1 minute

    Rest 3 minutes

    Squat Clean ( 155/95 ) 1 minute

    Rest 3 minutes

    Squat Clean ( 135/85 ) 1 minute

    Rest 3 minutes

    Squat Clean ( 115/75 ) 1 minute

    Rest 3 minutes

    Squat Clean ( 95/65 ) 1 minute


    A : 무게 자유 Squat Clean

    B : 무게 자유 Hang Squat Clean

    C : 무게 자유 Front Squat


    #스케일에 무게 증가는 상담 셋팅 하겠습니다

    토탈 클린 갯수가 기록이에요!!


  • 622

    Wednesday 200115


    As many rounds as possible in 15 minutes :

    12 Box Jump ( 24/20 )
    10 Dumbbell Snatch ( 50/35 )
    8 Handstand push up

    A : 덤벨 무게 자유, Mat Assist
    B : Step up, Push up
    C : 상담 ㄱ
  • 621

    Tuesday 200114


    11.5

    As many rounds as possible in 20 minutes :

    5 Power Clean ( 145/105 )
    10 Toes to bar
    15 Wall Ball Shot ( 20/14 )

    Compare to 181102

    A : ( 115/75 )
    B : ( 95/55 ), Knee raise, 무게 자유
    C : ( 75/35 ), Knee raise, 무게 자유
  • 620

    Monday 200113


    1.

    Thruster

    3 - 3 - 3 - 3 - 3

    Compare to 190620

    2.

    For time of :

    40 Thruster ( 95/65 )
    40 Burpee over the barbell

    B : 무게 자유
    C : Front Squat

    #쓰러스터는 바닥에서 시작합니다
  • 619

    Saturday 200111


    As many rounds as possible in 15 minutes :

    3 Power Snatch ( 155/95 )
    30 Squat

    A : ( 115/65 ) 이상
    B : 5 Power Snatch, 무게 자유
    C : 5 Hang Power Snatch
  • 618

    Friday 200110


    "Bradshaw"

    10 Rounds for time of :

    3 Handstand push up
    6 Deadlift ( 225/155 )
    12 Pull up
    24 Double under

    Compare to 190412

    A : Mat Assist, ( 185/125 )
    B : 6 Push up, 9 Deadlift,
    12 Assist Pull up, x2 Single under
    C : 상담 ㄱ
  • 617

    Thursday 200109


    Team of 2

    6 Rounds for time of :

    500 Row
    50 V up

    B : 무릎 터치
    C : 상담
  • 616

    Wednesday 200108


    "Macho Man" 

    EMOM X 20 

    3 Power Clean
    3 Front Squat 
    3 Push Jerk

    C : 상담

    #내일은 무게 자유에요. 완주 할 수 있는 무게로 상담하세요 가장 무거운 무게로 성공하신 분이 별 입니다
  • 615

    Tuesday 200107


    1.

    Bench Press

    5 - 5 - 5 - 5 - 5

    Compare to 190910

    2.

    As many reps as possible in 10 minutes :

    Max rep, Strict Handstand push up

    Each time you break,
    perform 12 One leg Squat, Alternating

    A : Kipping
    B : Mat Assist, 20 Jumping Lunge
    C : 10 Push up, 20 Jumping Lunge

    #두번째 워크아웃 기록은 핸드스탠드 푸쉬업 갯수입니다. C레벨은 라운드에요ㅎ
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