07.30~08.05 WOD

07.30~08.05 WOD

Mon

Teams of 2

4Rounds For time :

10laps

20 Burpees

30 AKBS 24/16

40 KB Box step over

Time cap : 30min

 

Tue

Scapular stretch 10*2

Plate up & down 10*3

Conditioning

16min EMOM

15 Plyo Push ups

20 V-ups

25 Grasshopper (L+R)

Max 1/2 Burpees

 

Wed

Teams of 2

20min AMRAP

30cal Row

30 DB Squat Clean & S2OH

100 DU

 

Thu

Handstand Skill

Donkey kick 10*2

Lunge kick 10*2

Hold 20sec 3R

Conditioning

Death by WBS

5-10-15-20-25-30-35…

 

Fri

Teams of 2

20min AMRAP (you go i go)

20 ABmat sit ups

15 DB Snatch

2 KB Farmerscarry (wall 2 wall)

 

Sat

Teams of 2

2min on – 2min Rest / 6R

8 Wall walk

18 DB Thruster 40/25

Max synchro Burpees

 

Sun

Teams of 3 (waterfall)

22min AMRAP

2laps

10 Box Jump

12 KB Goblet Squats

15 DB Push press

20 Mountain Climber (L+R)

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