309
[ 압구정 ]
For time of :
21 - 18 - 15 - 12 - 9 - 6 - 3
Toes to bar
Push up
Box Jump ( 24/20 )
#Step down from the box
Wall Ball Shot ( 20/14 )
Each rounds begin with 3 Muscle up
TIME CAP : 20 MIN
A : Bar Muscle up
B : No Muscle up
C : Knee raise, Step up
[ 잠실 ]
5 Rounds for time of :
7 Power Clean ( 155/105 )
7 Deficit HSPU ( 45lb x 1 )
14 One Leg Squat, Alternating
A : ( 115/75 )이상, HSPU, Assist Pistol
B : ( 75/45 )이상, Mat Assist, 20 Lunge
C : 무게 자유, Shoulder Press
[ 수원 ]
AMRAP : 12 MIN
12 Dumbbell Snatch ( 50/35 )
16 Dumbbell Squat
24 Double Under
A : 무게자유
B : x2 Single under
C : 상담