12.17~12.23 WOD

17 12월 12.17~12.23 WOD

Mon
Teams of 2
E3MOM * 10
4Laps
20 Air Squats
20 Push ups
(Squats, push ups +4reps each round)

Tue
Teams of 2
10min AMRAP (Alt Round)
10 WBS
12 V-ups
14 KB DL
2min Rest
10min AMRAP
10 MBC
12 AB Mat sit ups
14 KB Lunges (L=1)

Wed
4min *5R
1R- 7R / 2R- 6R / 3R-5R / 4R-4R/ 5R-3R
3 DB C&J 50/35
6 Burpees

Thu
-Core-
4Sets
40sec Side Plank (L)
40sec Side plank (R)
30sec Hollow Rock

Conditioning
E3MOM * 10
Shoulder Press 70%
15 Push ups

-1&2R: 20 shoulder press
-3&4R: 18 shoulder press
-5&6R: 16 shoulder press
-7&8R: 14 shoulder press
-9&10R: 12 shoulder press

Fri
Teams of 2
5Rounds (you go i go)
10 (R) / 10 (L) Single DB Thruster 35/20
8 Burpee Box Jump over
30 DU
Then
Togerther 5 laps

Sat
EMOM *20min
18/15cal Row
15 WBS
12/8cal Bike
10 Burpees

Sun
Teams of 2
5Rounds
800m (together)
15 Thruster 95/65
15 Pull ups