19 3월 03.19~03.25 WOD
Mon
12min EMOM
20 MB Leg Rais
15 ABmat Sit up
30 sec Hollow Hold
In teams of 2
15 min AMRAP – alt full rounds
6 SDHP
6 HSPU
Tue
Band Squat 10×5sets
21-15-9
KB WalkingLunge (R+L=1)
KB Shoulder press
21-15-9
KBS
Burpee Wall MU
Wed
Teams of 2 (you go i go)
5R
12 WBS
12 Push ups
12 DB Thruster
12 Shuttle Run (왕복 6번)
Thu
Core
30-30 / 4R
V-Up
Hollow Rock
Superman hold
Conditioning
20min EMOM
15 Pull ups
12 Box Jumps
9 DB Squats
6 DB Lunges (L+R)
3 Man makers
Fri
Teams of 2
20min AMRAP
20 High knees (L+R)
7 Burpees
30cal Row
Sat
“Kelly”
5R
400m Run
30 WBS
30 Box Jump
Sun
Teams of 2
6min EMOM / 4R
30 cal Row
30 WBS
30 Burpees
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