14 1월 01.14~01.20 WOD
Mon
Teams of 2
21-15-9-3
DB Deadlift 40/25
DB Squats
DB Back Lunges (L+R)
AES: 5laps
Tue
-Core-
6min AMRAP
25 AB mat sit ups
20 Flutter Kick (L+R)
15 V-ups
EMOM * 24
– 1Round Cindy
– 1Round DT (DB)
– 12 Squat thrust
Wed
Teams of 2
15min AMRAP (Alt Round)
1 DB Man maker 50/35
10 Wall MU
30 DU
Then
60 DB Burpee Box Step over
Thu
E4MOM * 8
2-3Laps (together)
15 AKBS 24/16
12 KB SDHP
8 HSPU
Fri
Partner “Vader”
3Rounds For time
(you go, i go)
24/17cal Row
21 WBS
18 DB Snatch 50/35
15 Burpees
Sat
Teams of 2
200m Row (you go , i go)
150 Air sqauts
200m Row
150 Push ups
200m Row
150 Burpees
200m Row
150 Pull ups
Sun
Teams of 2
4Rounds
400m Run (5laps)
40 Hang Power Clean & Jerk
40 Box Jump
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