03.11~03.17 WOD

11 3월 03.11~03.17 WOD

Mon
19.3 Remix
15 min AMRAP
80 1-arm DB Lunges (L=1)
60 DB Box Step-ups
40 Push-ups
20 Handstand Shoulder Touches (L+R=1)

Tues
In teams of 2, alternating:
Negative Pull-ups x 5 x 3 sets
Scalpua Stretch x 10 x 3 sets
40 seconds ON – 20 seconds OFF / 3R
Bear Crawl
Strict Situps
Scissor Kicks

Wed
Suitcase Deadlift x 10 x 3 sets (each arm)
5 Rounds of
P1: Row 200m
P2: ME WBS

Thurs
2RFT
50 Hollow Rocks
40 Walking Lunges (L=1)
30 DB Snatch
20 Banded Pull down
10 Burpee Tuck Jump

Fri
20 sec ON – 20 sec ON – 20 sec ON – 60 OFF / 3 Rounds
A. DB Front Squat – DB Push Press – DB Thruster
B. Crunches – Leg Raises – V-up
C. Push-up Hold – Plank Hold – Push-up
D. Squat Hold mid – Squat Hold Bottom – Squats

Sat
In teams of 2
For Time:
2000m Row
100 DB Thrusters
100 DB Deadlift
2000m Row

Sun
Dirty Thirty
For Time
* 30 Box Jumps (24/20 in)
* 30 Jumping Pull-Ups
* 30 Kettlebell Swings (35/26 lb)
* 30 Lunges
* 30 Knees-to-Elbows
* 30 Push Press (45/35 lb)
* 30 Back Extensions
* 30 Wall Balls (20/14 lb)
* 30 Burpee
* 30 Double-Unders