[ 수원 ]

“The Ghost”

6 Rounds

1 Minute of Row ( Cal )
1 Minute of Burpee
1 Minute of Double under
1 Minute of Rest

Scale : Single under

[ 잠실 ]

AMRAP : 12 MIN

5 Burpee over the barbell
10 Wall Ball Shot ( 20/14 )
5 Deadlift ( 185/125 )
10 Toes to bar

A : 공 무게 자유, ( 135/95 )
B : 바벨 무게 자유, Knee raise
C : 상담

[ 압구정 ]

3 Rounds

3 Minutes of Burpee Bar Muscle up
3 Minutes of Burpee Box Jump over ( 24/20 )
Rest 3 Minutes

A : Burpee Toes to bar
B : Burpee Knee raise
C : 상담

[ 아차산 ]

AMRAP : 5 MIN

2 - 4 - 6 - 8 …

DB Snatch ( each ) ( 50/35 )
Burpee Box Jump over, step down ( 24/20 )

Rest 2 MIN

AMRAP : 5 MIN

2 - 4 - 6 - 8 …
DB Overhead Lunge ( each )
Burpee Box Jump over, step down

Rest 2 MIN

AMRAP : 5 MIN

2 - 4 - 6 - 8 …
Goblet Squat
DB Facing Burpee

A : 무게 자유
B : 높이 자유
C : 상담

@painstorms