06.25~07.01 WOD

25 6월 06.25~07.01 WOD

Mon
Teams of 2
20min AMRAP
10Rounds (alt round)
15 DB Thruster 40/25
10 DB Renegade Row (L+R)
Wall MU + 1lap
Max Burpees

Tue
Core workout
20reps * 3
flutter kick
Side
Scissors
Leg raise

Conditioning
10min EMOM
5 Inchworm push ups
10 side out (L+R)
15 V-ups
30sec Box Tuck Hold

Wed
Teams of 2
10Rounds (alt round: use only one KB)
15 AKBS
10 KB Goblet squats
10 KB Lunges (L=1)
Then
50cal Row

Thu
Strength
“Pike Push up”
5*5

Conditioning
Teams of 2
15min AMRAP
30 WBS
30 Box jump
30 Push ups

Fri
“Josie”
For time
1 mile Run (1.6km)
3Rounds
30 Burpees
4 Power Cleans 50/35
6 DB Squats 50/35
1 mile Run

Sat
Teams of 2
E5MOM * 5
30cal Row
20 Pull ups
20 Burpees

Sun
2min on – 3min off / 5R
2Laps Run
20 Mountain Climber (L+R)
15 KBS
Max Air Squats