[ 아차산 ]

For time of :

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Deadlift ( 225/155 )
1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10
Box Jump, step down ( 30/24 )

Each rounds begin with 3 Bar Muscle up

A : ( 155/105 ) 이상, ( 24/20 ), 6 PU or CTB
B : ( 95/65 ) 이상, 무게 자유, Band Assist
C : 상담

TIME CAP : 15 MIN

[ 압구정 ]

I go, you go

As many rounds as possible in 20 minutes :

3 Muscle up
6 Burpee over the Medicine Ball
9 Medicine Ball Clean ( 20/14 )

A : 3 BMU, 5 T2B
B : 5 Knee raise
C : 상담

[ 잠실 ]

For time of :

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

Kettlebell Swing ( 24/16 )
Jumping Lunge
V-up

A : 무게 자유
B : Knee Touch
C : 상담

[ 수원 ]

Team Hyrox

For time of :

1000/900 Machine
100 Burpee Broad Jump
80 Wall Ball Shot ( 14/10 )
500/400 Machine

Rest 3 minutes

1000/900 Machine
100 Sandbag Lunge ( 20/10 )
50 Sled Pull ( 103/78 )
500/400 Machine

Rest 3 minutes

1000/900 Machine
200 Farmers Carry ( 24/16 )
50 Sled Push ( 152/103 )
500/400 Machine

Scale : 귀가