06.12~06.17 WOD

12 6월 06.12~06.17 WOD

Tue
Hand stand Skill & Strength (partner)
Donkey kick 10*2
Lunge kick 10*2
HS hold 20sec *2

Conditioning
Teams of 2
10Rounds (alt round)
15 Plate push jack
15 V-ups
Then
10rounds
5 inchworm push ups
10 Plate G2OH

Wed
Teams of 2 (you go i go)
E4MOM * 4
15/13 cal Row
10 WBS
10 Burpees

Thu
Strength
Band pull down 20*5

Conditioning
15 EMOM
10 Pull up
15 Jumping Lunge (L+R)
40sec Plate pinch Hold

Fri
Teams of 3
12min AMRAP
A- 1 Prowler
B- 20 Air Squats
C- 30 Mountain climber (L+R)
2min rest
12min AMRAP
A- Moving Plank (wall to wall)
B- 15 Push ups
C- 30 High knees (L+R)

Sat
100 WBS
100 KB DL
100 KBS
100 HSPU
50cal Row

Sun
Teams of 2
Cash in : 10laps Run
10rounds
5 Burpees
10Push ups
Then
10Rounds
10 KB Goblet squats
10 KB Lunge (L=1)
Cash out : 10laps Run