4tp Fitness | 10.22~10.28 WOD

22 10월 10.22~10.28 WOD

Posted at 06:34h in AF, 미분류 by fourtp 0 Comments

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Mon
Teams of 2
50-40-30-20-10
DB Snatch
DB Push press
Pull ups
AES : 3laps

Tue
Hand stand skill

Teams of 2
E3MOM * 5
20 HSPU
30 V-ups
40 KB Goblet Squats

Wed
Teams of 2
20min AMRAP (you go i go)
10 Box Jump
15 Push ups
20/18 Cal Row

Thu
10Rounds
10 DKB DL 40
10 KB Lunges (L=1) 1
Time cap : 18-20min
Then
EMOM * 4
2laps Sprint

Fri
For time:
21-18-15-12-9-6-3
KBS
WBS
Burpees

Sat
Teams of 2
100cal Row
100 Plate G2OH
100 Burpee Target
100 Pull ups

Sun
Teams of 2
5Rounds
3laps (together)
30 KBS
30 Burpees
30 Wall Mu