04.02~04.08 WOD

04.02~04.08 WOD

Mon

Strength
5R
10 Strict pull up
10-15 Box dip

Team of 2
10R
15 AKBS
15 Rock climb (R+L=1)
10R
2 Lap Run

P:B plank hold

Tue
Strength
Box relay 4laps

Conditioning
Teams of 2
10R (alt rounds)
3 Wall walk
10 Shulder touch (L+R)
10R
15 Jumping Squats
15 V-ups

Wed
Shuttle Run battle 2sets

Conditioning
Teams of 2
100 DB Push press / Plate OH Hold
100 DB Lunge / Wall sit Hold
100 V-ups / Plank Hold or Hollow Hold

Thu
Scapular Stretch 10
Scapular hold 20sec
Med ball Hold 20sec
Med ball knee raise 10
Med ball inchworm 10
2sets

Conditioning
10min AMRAP
5 2-V thruster
10 Side out ( L+R)
15 air squats

Fri
Teams of 2
100cal Row
80 Burpee over row
60 Wall climb
80 KB box step over
100 KBS

Sat
2min on / 3min Rest 5R
150m Row
15 WBS
Max DU

Sun
Teams of 3 (waterfall)
20min AMRAP
2laps Run
20 Mountain climber ( L+R)
15 push ups
10 KB Goblet squats