01 4월 04.01~04.07 WOD
Mon
STRENGTH
7 min EMOM
3 DB Front Squat+3 DB Push Press+3 DB Thruster
CONDITIONING
In teams of 2
15 min AMRAP – alternate full rounds
2 Lap Run
10 DB Thrusters
then…
100 DB Cleans for time
Tues
STRENGTH & CONDITIONING
20 sec ON – 20 sec ON – 20 sec ON – 30 sec OFF / 4 Rounds
A. Battle Rope UpDwn – BR G Slam – BR UD
B. Lunge Squat – Lunge Squat – Squats
C. Pushup – Floor Angels – Pushup
D. Plate Quick Feet – Plate Drop Outs – Plate Quick Feet
E. Side Plank Heel Touch – Plank Hold – Side Plank Heel Touch
Wed
Core Activation
30 sec ON – 30 sec OFF / 3 Rounds
A. Ring Hollow Hold
B. Superman Rocks
C. Hollow Rocks
CONDITIONING
40 sec ON – 20 sec OFF / 4 Rounds
A. Heavy MedBall Squat
B. Box Jumpovers
C. KBS
D. Ring Push-ups
Thurs
STRENGTH & CONDITIONING
In teams of 2
For Time:
Cash in: 100 cal row
100 DB Snatch (L=1)
100 Cross Climbers
100 Plate G2OH
100 Shoulder Touches (L=1)
Cash in: 100 cal row
Fri
HERO WOD
Loredo
6 RFT
24 Squats
24 Push-ups
24 Walking Lunge
400m Run (5 laps)
Sat
GPP
60 sec ME @each station / 5 Rounds
A. Heavy MB Squats
B. Alternating V-ups
C. Ring Rows
D. DB Push Press
E. REST
Sun
GPP
Jenkins
In teams of 2
40 min AMRAP
50 Burpees
400m Run (5 laps)
50 KBS @24/16 kg
400m Run (5 laps)
50 Pull-ups
400m Run (5 laps)
50 Push-ups
400m Run (5 laps)
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