[ 잠실 ]

Team of 2

“Asia Park"

3 Rounds for time of :

66 Stair Jumps / Medicine Ball Static Hold
55 Decline Push up / Medicine Ball Static Hold
44 Partner Ball Shot ( 20/14 )
330m Run ( Together with Medicine Ball )

Scale : Step up, Incline Push up, 공 무게 자유

# 박스에서 모여서 야외 나가 수업하오니 늦지 마시길 바랍니다.

[ 압구정 ]

Team of 3

For time of :

150 Thruster ( 95/65 )
200 Toes to bar
150 Wall Ball Shot ( 20/14 )
100 Bar Muscle up

Start each minute with burpees
- Min 1 – 10 : 5 burpees
- Min 11 – 20 : 4 burpees
- Min 21 – 30 : 3 burpees

After 30 min : No burpees

A : 무게 자유, 150 Toes to bar
B : 4 - 3 - 2 Burpee, 150 Knee raise
C : 상담

[ 아차산 ]

Team of 2

AMRAP : 25 MIN

1000/900 Row
50 Pull up
50 Thruster ( 95/65 )

1000/900 Row
40 Chest to bar
40 Thruster ( 135/95 )

1000/900 Row
30 Bar Muscle up
Max reps Thruster ( 165/115 )

A : All PU, ( 75/55 ), ( 95/65 ), ( 115/75 )
B : Band Assist, 무게 자유
C : 상담

[ 수원 ]

“Hotshot 19”

6 Rounds for time of :

30 Squat
19 Power Clean ( 135/95 )
7 Strict Pull up
400 Run

Time Cap : 45 MIN

A : ( 115/75 )
B : ( 95/65 )
C : 무게 자유

@painstorms