19 11월 11.19~11.25 WOD
Mon
Teams of 2
For time
10 KB Formers carry
40 2-v Thrust
60 DKB Box step over 20/16
80 V-ups
100 AKBS
Tue
EMOM * 20
– 7 WBS + 7 Burpees
– 3 Wall Walk
Wed
Teams of 2
Cash in : 10laps (together)
15min AMRAP (you go , i go)
15 DB DL
15 DB Push press
15 DB Lunges
Cash out : 10laps (together)
Thu
Core Strength
EMOM* 10min
20 Hollow Rock
15 V-ups
Conditioning
Teams of 2
15min AMRAP (alt Round)
5 HSPU
10 Push ups
15 Air Sqauts
Fri
EMOM * 20
10 Squat Clean & Jerk
10 Burpees
12 Shoulder Touches (L+R)
50 DU
Sat
Teams of 2
Cash in – 50cal Row
For time
3Rounds
50 Burpees
50 Pull ups
50 WBS
Cash out – 50cal Row
Sun
Teams of 2 (alt Round)
21min AMRAP
15 AKBS
10 KB Squats
10 KB Lunges
*E3MOM 5Burpees together
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