3

Saturday 250215

[ 수원 ]

For time of :

40 - 30 - 20 - 10

Wall Ball Shot ( 20/14 )
Box Jump Over ( 24/20 )
Push up

A : 무게 자유
B : Step up over
C : 상담

[ 압구정 ]

6 Rounds

1 Minutes of Wall Ball Shot ( 20/14 )
1 Minutes of Sit up
Rest 1 Minutes

Scale : 무게 자유

Compare to 230721

[ 잠실 ]

4 Rounds for time of :

400 Run
30 Squat
20 Sit up
10 Kettlebell Swing ( 32/24 )

A : ( 24/16 )
B : 무게 자유
C : 상담

@painstorms

2

Friday 250214

[ 압구정 ]

As many rounds as possible in 17 minutes :

5 Bar Muscle up
10 Burpre
50 Double under

A : 10 Toes to bar
B : 10 Knee raise, x2 Single
C : 상담

[ 잠실 ]

AMRAP : 4 MIN

Burpee Box Jump over ( 24/20 )

AMRAP : 4 MIN

Burpee Pull up

AMRAP : 2 MIN

Burpee

Scale : 높이 자유, Box Jumping Pull up

[ 수원 ]

AMRAP : 12 MIN

5 Turkish Get up ( 24/16 )
10 Kettlebell Swing
15 Goblet Squat

Scale : 무게 자유

1

Thursday 240213

[ 잠실 ]

AMRAP : 14 MIN

60 Row ( Cal )
50 Toes to bar
40 Wall Ball Shot ( 20/14 )
30 Snatch ( 95/65 )
20 Bar Muscle up

A : ( 75/55 ), Chest to bar or Pull up
B : 무게 자유, Knee raise, Band Assist
C : 상담

[ 수원 ]

AMRAP : 20 MIN

30 Double under
20 Sit up
1 Bar Muscle up

30 Double under
20 Sit up
2 Bar Muslce up

30 Double under
20 Sit up
3 Bar Muscle up
•
•
•

A : x2 Toes to bar
B : x2 Single under, x2 Knee raise
C : 상담

[ 압구정 ]

Team of 2

As many rounds as possible in 20 minutes :

80/60 Row ( Cal )
50 Clean ( 135/95 )

60/45 Row
40 Clean ( 185/125 )

40/30 Row
Max reps Clean ( 225/145 )

A : ( 115/75 ), ( 135/95 ), ( 185/125 )
B : ( 95/65 ), ( 115/75 ), ( 135/95 )
C : ( 75/55 ), ( 95/65 ), ( 115/75 )
D : 상담

@painstorms