09.10~09.16 WOD

10 9월 09.10~09.16 WOD

Mon
2min-3min / 5R
15/12cal Row
30 Air squats
Max Burpees

Tue
Skill
HSPU

Conditining
10-9-8-7-6-5-4-3-2-1
HSPU
Box Jump
KB SDHP
AES : 30 DU

Wed
Teams of 2
Cash in : 5min Max Run
15min AMRAP
50 KBS
50 Grasshopper (L+R)
50 KB Goblet Squats
Cash out : 5min Max Run

Thu
Skill
Rope climb 2*3

Conditioning
Teams of 2
4Rounds
40 AB Mat Sit up
40 Bicycle Crunch (L+R)
40 DB Push Press 40/25
4 Wall 2 Wall Bear crawl

Fri
For time:
400m Run
21 DB Clean
21 Push ups
400m Run
15 DB Thruster
15 V-ups
400m Run
9 DB Snatch (L+R)
9 Push ups
9 V-ups
400m Run

Sat
Teams of 2
E5MOM * 5R
20/18cal Row
15 WBS
10 Burpees

Sun
Teams of 2
“Whitten”
5Rounds
22 KBS
22 Box Jump
400m Run (together)
22 Burpees
22 WBS