[ 수원 ]

"12 Days of Painstorm"

For time of :

1 Snatch ( 135/95 )
2 Bar muscle up
3 Burpee over the barbell
4 Deadlift
5 Toes to bar
6 Box Jump ( 24/20 )
7 Shoulder to overhead
8 Wall ball shot ( 20/14 )
9 Kettlebell swing ( 24/16 )
10 Pull up
11 Thruster
12 Back squat

TIME CAP : 25 MIN

A : 무게 자유, BMU=OHS
B : Knee raise, Step up, Assist Pull up
C : 상담

[ 압구정 ]

Team of 2

As many rounds as possible in 24 minutes :

24 Power Clean ( 95/65 )
24 Box Jump over ( 24/20 )
24 Thruster

A : 무게 자유
B : Step over
C : 상담

[ 잠실 ]

"12 Days of xmas barbell style"

For time of :

1 Deadlift ( 95/75 )
2 Hang Power Clean
3 Front Squat
4 Shoulder Press
5 Back Squat
6 Push Press
7 Thruster
8 Squat Clean
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squat
12 Sumo Deadlift High Pull

TIME CAP : 35 MIN

A : ( 75/55 )
B : ( 55/35 )
C : 상담

[ 아차산 ]

"12 Days of Christmas"

For time of :

1 Power Clean and Jerk ( 115/75 )
2 Hang Squat Clean
3 Burpee
4 Push up
5 Toes to bar
6 Deadlift
7 Wall Ball Shot ( 20/14 )
8 Pull up
9 Box Jump, step down ( 24/20 )
10 Walking Lunge
11 Back Squat
12 Thruster

B : 무게 자유, Knee raise, Band Assist, 높이 자유
C : 상담

TIME CAP : 25 MIN

@painstorms