08 4월 04.08~04.12 WOD
Mon
STRENGTH
Turkish Getup x 3 reps x 3 sets each arm
CONDITIONING
40 sec ON – 20 sec OFF / 4 Rounds
A. Type Writer Pushups
B. Cossack Squats
C. 1-arm Ring Row (change arm @20sec)
D. V-up Complex
Tues
STRENGTH & CONDITIONING
For Time:
10-1 DB Man-makers
AES 2 Lap Run
Wed
In teams of 2
100 Burpees
80 V-ups
60 KB Lunges (L+R=1)
40 Partner Over-Unders
20 Laps MB Carry
Thurs
30 sec ON – 30 sec OFF / 3 Rounds
A. Battlerope
B. Bicycle crunches
C. Pushup Hold
45 sec ON – 15 sec OFF / 4 Rounds
A. 1-arm KBS (switch @top)
B. Abmat Situps
C. DU or Jumprope Hiknees
D. Deck Squats
Fri
In teams of 2
10 min AMRAP – alternate rounds
10 Push-ups + Bear Crawl Relay
-1 min rest-
10 min AMRAP – alternate movements
15 WBS
1 Lap Run
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