08.13~08.16 WOD

14 8월 08.13~08.16 WOD

Mon
Teams of 2
5Rounds (you go i go)
15/12cal Row
10 DB Power Clean
10 DB Squats
10 Burpee over DB

Tue
Skill
Handstand push up
5*5

Conditioning
15min EMOM
15 Shouler Thouches (L+R)
10 Inchworm
5 Man makers

Wed
Teams of 2
21-18-15-12-9-6-3 (you go i go)
Box jump over
Plate G2OH
Plate over head Lunges (L+R)

Thu
Core work out
1min on – 30sec off / 2R
Hollow Hold
Superman Hold

Conditioning
Teams of 2 (you go i go)
15min AMRAP
15 DB Thruster
15 V-ups
HSW or 2 Bear crawl (Wall 2 wall)
Fri
AF total
-3laps
-500m Row
-Broad jump
-Pull up hold
-1min Max Burpees

Conditioning
Teams of 2
10Rounds For time: (alt Round)
15 AKBS
Wall clmb Run
12/10 cal Row

Sat
Teams of 5
25min EMOM
2-3laps
50 DU
20 KB Goblet Squats
20 Burpees
20 WBS

Sun
Teams of 2
2min on-2min off / 6R
20/15cal Row
8-10 Burpees
Max Air Sqauts