01.29~02.04 WOD

29 1월 01.29~02.04 WOD

월
Team of 2 (you go i go)
24min AMRAP
12 Cal Row
12 Box Jump
16 DB Push Press
16 Plate OH Clunch
Then
200 DU

화
Team of 2
400m Run (Together)
10R
10 Box dip
15 Plate G2OH
400m Run
10R
10 Rock climb(R+L=1)
15 KB G Squat
400m Run

수
1 Leg DL 10×4

4RFT
21WBS
18 V-up
15 Push-up
12 Pull up

목
Team of 2
10min AMRAP (full Round)
30 DU
10 SDHP
-1min rest-
10min AMRAP
10 DB Snatch (R+L=1)
5 Box Jump
-1min rest-
100 KBS
100 DB 1-am OH Lunge(R=1)

금
Teams of 2
12Rounds
8 Jumping Lunge (R+L=1)
15 DB Push press (50/30)
Than
12Rounds
15 DB Thruster (50/30)
8 Mini Box Hop

토
Teams of 2
15min AMRAP
50 Burpee
50 WBS
50 Tuck Jump
50 Pull up

Than
10min Max cal Row

일
10Lap Run (5laps)

12Rounds (time cap:20min)
6 HSPU or DB press
9 Push Ups
12 Air Squats

10 Lap Run