04.08~04.12 WOD

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