03.19~03.25 WOD

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