Workout of the Day 11 페이지

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Total 768건 11 페이지
  • 618

    Saturday 200829


    Barbell Team of 3

    For time of : 

    100 Deadlift ( 185/125 ) 
    80 Hang Power Clean 
    60 Front Squat 
    40 Thruster 
    20 Shoulder to Overhead 

    On the minute 5 Burpee 

    TIME CAP : 30 MIN

    A : ( 155/105 )
    B : ( 135/95 ), 4 Burpee
    C : ( 115/75 ), 3 Burpee
    D : 무게 자유, 3 Burpee
  • 617

    Friday 200828


    "Cameron"

    For time of :

    50 Walking Lunge
    25 Chest to bar

    50 Box Jump ( 24/20 )
    25 Triple Under

    50 Back Extension
    25 Ring Dip

    50 Toes to bar
    25 Wall Ball Shot "2 - fer - 1s"
    ( 20/14 )

    50 Sit up
    2 Pegboard Climb

    A : No Climb, Bar Dip
    B : Pull up ( Assist ok )
    x2 Double or x4 Single
    x2 Push up, Knee raise, 무게 자유
    C : 상담 ㄱ

    #링딥은 머슬업으로 시작이에요
  • 616

    Thursday 200827


    As many rounds as possible in 20 minutes :

    10 Box Jump ( 30/24 )
    10 Squat Snatch ( 95/65 )
    10 Burpee over the barbell

    A : ( 24/20 ), 무게 자유
    B : Step up
    C : Overhead Squat
  • 615

    Wednesday 200826


    "Gwen"

    15 - 12 - 9

    Unbroken Clean and Jerk

    TIME CAP : 40 MIN

    Compare to 180126
  • 614

    Tuesday 200825


    As many rounds as possible in 20 minutes :

    15/12 Row ( Cal )
    15 Wall Ball Shot ( 20/14 )
    5 Burpee Bar Muscle up

    B : Burpee Toes to bar
    C : Burpee Knee Raise

    #스케일은 무게 자유에요.
  • 613

    Monday 200824


    1.

    Back Squat

    1 - 1 - 1 - 1 - 1

    Compare to 191226

    2.

    For time of :

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

    Pull up
    Burpee

    TIME CAP : 12 MIN

    B : Band Assist
    C : Box Assist
  • 612

    Saturday 200822


    "J.J"


    For time of  :


    1 Squat Clean ( 185/125 )

    10 Parallette Handstand push up


    2 Squat Clean ( 185/125 )

    9 Parallette Handstand push up


    3 Squat Clean ( 185/125 )

    8 Parallette Handstand push up

    .

    .

    .

    10 Squat Clean ( 185/125 )

    1 Parallette Handstand push up



    Compare to 140311

    A : 무게 자유, 45 LB x 1

    B : Mat Assist

    C: x2 Push up

  • 611

    Friday 200821


    EMOM x 20

    6 Toes to bar
    12 Push up
    18 Squat

    A : 5, 10, 15
    B : 4, 8, 12
    C : 3, 6, 9

    #스케일은 토투바 니레이즈 상관 없습니다.
  • 610

    Thursday 200820


    3 x AMRAP 5:00, Resting 5:00 between :


    50/35 Row ( Cal ) Buy in,


    AMRAP :


    30 Double under

    15 Front Squat ( 95/65 )


    40/30 Row ( Cal ) Buy in,


    AMRAP :


    30 Double under

    10 Front  Squat ( 135/95 )


    30/25 Row ( Cal ) Buy in,


    AMRAP :


    30 Double under

    5 Front Squat ( 165/115 )


    A : ( 95/55 ), ( 115/75 ), ( 135/95 )

    B : 10 Front  Squat

    C : 50 Single, 10 Front  Squat 


    #  Rx, A 레벨은 라운드별 기록을 작성하고

    B,C 는 통합으로 기록합니다.

    로우는 스케일 없습니다.

  • 609

    Wednesday 200819


    As many rounds as possible in 18 minutes :

    6 Bar Muscle up
    9 Push Press ( 115/75 )
    15 Deadlift
    21 Wall Ball Shot ( 20/14 )

    A : ( 95/55 ), 공 무게 자유
    B : 9 Toes to bar, 무게 자유
    C : 9 Knee Raise, 무게 자유
  • 608

    Tuesday 200818


    For time of :

    20 Power Snatch ( 115/75 )
    20 Burpee Chest to bar
    20 Overhead Squat
    20 Burpee Chest to bar
    20 Squat Snatch

    A : 무게 자유
    B : Burpee Pull up
    C : Burpee Jumping Pull up

    #사회적 거리두기 2단계로 인하여
    마스크를 꼭 착용해주세요 감사합니다
  • 607

    Friday 200814


    2011 Regional Event 4

    For time of :

    100 Pull up
    100 Kettlebell Swing ( 24/16 )
    100 Double under
    100 Overhead Squat ( 95/65 )

    Compare to 131008

    A : 무게 자유
    B : Band Assist, x2 Single
    C : 상담

    #다 하셔야 귀가합니다
    15, 16, 17 은 휴관 입니다 감사합니다
  • 606

    Thursday 200813


    1.

    Squat Clean

    3 - 3 - 3 - 3 - 3

    Compare to 190604

    2.

    As many rounds as possible in 7 minutes :

    7 Squat Clean ( 135/95 )
    7 Toes to bar

    A : ( 115/75 )
    B : 무게 자유, Knee raise
    C : 상담 ㄱ
  • 605

    Wednesday 200812


    As many rounds as possible in 18 minutes :

    4 Deficit Handstand push up ( 45x2 )
    8 Kettlebell Swing ( 32/24 )
    12 One leg squat, alternating

    Compare to 200212

    A : HSPU, 무게 자유
    B : 8 Push up, 12 KBS, 16 Jumping Lunge
    C : Russian Swing

    #A레벨에 핸드스탠드 푸쉬업은 맨바닥, 매트 어시스트 뭐든 하셔도 됩니다
  • 604

    Tuesday 200811


    As many rounds as possible in 20 minutes :

    11 Shoulder to Overhead ( 95/65 )
    11 Burpee over the barbell
    11 Pull up

    12 Shoulder to Overhead
    12 Burpee over the barbell
    12 Pull up

    13 Shoulder to Overhead
    13 Burpee over the barbell
    13 Pull up

    .
    .
    .

    A : 무게 자유
    B : Band Assist
    C : Box Assist
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