25 3월 03.25~03.31 WOD
Mon
60 sec ON – 30 sec OFF / 4 Rounds
A. Burpee Box-step over
B. Lying Leg Raises
C. DB Clean to Push Press
D. Lying Toe Touches
E. Cal row
Tues
12 min EMOM
Odd: Single-leg Deadlifts
Even: Single-arm Band Pulls
40 sec ON – 20 sec OFF / 4 Rounds
Plate Side Twists
Plate OH Hold
Push-up to Mountain Climber
Bear Crawl Relay
Wed
20 sec ON – 20 sec ON – 20 sec ON – 30 sec REST x 4 Rounds
A. Plate Front Raises-Plate Around the World-Plate Rows
B. Air Squats – Squat Hold – Air Squats
C. MB Plank Circle – MB Plank Circle – MB UpDwn Plank
D. KBSDHP – KB Front Rack Hold – KBSDHP
Thurs
20 min AMRAP
15 DB Deadlift
12 DB Hang Clean
9 DB Push Press
AER 2 Lap Run
Fri
In teams of 2
For Time:
100 Burpees
5 Laps KB Farmers Carry (Together)
200 Plate G2OH
3 Laps KB Farmers Carry (Together)
300 Air Squats
1 Lap KB Farmers Carry (Together)
Sat
25 min EMOM
A. ME Airbike
B. ME Burpee
C. ME Cal Row
D. ME WBS
E. REST
Sun
For Time:
50 AKBS
1 Lap Run
40 AKBS
2 Lap Run
30 AKBS
3 Lap Run
20 AKBS
4 Lap Run
10 AKBS
5 Lap Run
No Comments