711

Saturday 210925

As many rounds as possible in 15 minutes :

250 Row
10 Bench Press ( 155/85 )

A : 무게 자유
B : Push up
C : 상담 ㄱ

@painstorms

710

Friday 210924

3 Rounds for time of:

30 Push Jerk ( 115/75 )
60 Double under
30 Weighted Lunge
60 Double under

A : 무게 자유
B : x2 Single under
C : 상담

@painstorms

709

Thursday 210923

For time of :

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

Thruster ( 95/65 )
Pull up

A : 무게 자유
B : Band Assist
C : 상담 ㄱ

@painstorms

708

Monday 210920

EMOM x 45

1 : 12/10 Row
2 : 12 Toes to bar
3 : 12 Burpee

A : 12 Knee raise
B : 10/8 Row, 10 Knee raise, 10 Burpee
C : 8 Burpee

#내일은 12시 14시 수업을 진행합니다

707

Saturday 210918

"Grace 45"

For time of :

15 Clean and Jerk ( 185/125 )
15 Clean and Jerk ( 155/105 )
15 Clean and Jerk ( 135/95 )

TIME CAP : 15 MIN

B : 무게 자유
C : 상담

@painstorms

706

Friday 210917

For time of :

50 Wall Ball Shot ( 20/14 )
10 Bar Muscle up
30 Handstand push up
10 Muscle up
50 Burpee
10 Muscle up
30 Box Jump ( 24/20 )
10 Bar Muscle up
50 Wall Ball Shot

TIME CAP : 25 MIN

A : All Bar Muscle up or 20 Toes to bar,
Mat Assist
B : 20 Knee Raise, Push up, Step up
C : 상담

#스케일은 무게 자유 입니다.

@painstorms

705

Thursday 210916

"Nautical Nancy"

5 Rounds for time of :

500 Row
15 Overhead Squat ( 115/75 )

B : 무게 자유
C : 상담 ㄱ

@painstorms

704

Wednesday 210915

"DT"

5 Rounds for time of :

12 Deadlift ( 155/105 )
9 Hang Power Clean
6 Push Jerk

A : ( 135/85 )
B : ( 95/55 )
C : 무게 자유

@painstorms

703

Tuesday 210914

Cindy, Strict !

As many rounds as possible in 20 minutes :

5 Strict Pull up
10 Honest Push up
15 Squat

A : Kipping
B : Band Assist
C : 상담

@painstorms

702

Monday 210913

1.

Back Squat

1 - 1 - 1 - 1 - 1

2.

For time of :

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

Toes to bar
Burpee

TIME CAP : 12 MIN

Scale : Knee raise

@painstorms

701

Saturday 210911

2 Rounds For time of :

15 Bar Muscle up
15 Clean ( 185/125 )

B : x2 Toes to Bar
C : x2 Knee raise

# 스케일은 무게 자유

@painstorms

700

Friday 210910

As many rounds as possible in 20 minutes : 

1 Round Cindy 
1 Snatch ( 115/75 ) 

1 Round Cindy 
2 Snatch 

1 Round Cindy 
3 Snatch  
. 
. 
.

A : 무게 자유
B : Band Assist
C : 상담

@painstorms

699

Thursday 210909

1.

Thruster

1 - 1 - 1 - 1 - 1

2.

"Annie"

For time of :

50 - 40 - 30 - 20 - 10

Double under
Sit up

TIME CAP : 12 MIN

Scale : x2 Single under

698

Wednesday 210908

For time of :

2000 Row
50 Deadlift ( 185/125 )
30 Handstand Push up

A : 무게 자유
B : Mat Assist
C : Push up

@painstorms

697

Tuesday 210907

As many rounds as possible in 15 minutes :

25 Toes to bar
50 Burpee
75 Wall Ball Shot ( 20/14 )

A : 무게 자유
B : Knee Raise
C : 상담

@painstorms