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
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