30 7월 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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