11.19~11.25 WOD

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