[ 압구정 ]

Team of 2

As many rounds as possible in 18 minutes :

30 Wall Ball Shot ( 20/14 )
30 Burpee over the barbell
30 Hang Power Clean ( 135/95 )

A : ( 115/75 )
B : 무게 자유
C : 상담

[ 잠실 ]

“Nelle"

3 Rounds for time of :

20 One Leg Squat, alternating
8 Box Jump ( 30/24 )
1 Bar Muscle up
14 Shoulder to Overhead ( 135/95 )
11 Toes to bar
25 Burpee
15 Hang Power Clean
21 Kettlebell Swing ( 24/16 )

TIME CAP : 30 MIN

A : Box Pistol, ( 24/20 ), No BMU, ( 95/65 )이상
B : Jumping Lunge, 무게 자유, Knee raise,
C : 상담

[ 아차산 ]

For time of :

1 - 4R : 4 Pull up
5 - 8R : 4 Chest to bar
9 - 12R : 4 Bar Muscle up
8 Burpee
32 Double under

A : All Pull up
B : Band Assist, 10 DU
C : 상담

TIME CAP : 18 MIN

[ 수원 ]

1.

Push Press

2 - 2 - 2 - 2 - 2

2.

8 Rounds

For max reps of :

20 Sec On Push Press ( 75/55 )
10 Sec Off
20 Sec On Jumping Lunge
10 Sec Off

Scale : 무게 자유