04.15~04.21 WOD

15 4월 04.15~04.21 WOD

Mon

In teams of 2

8 min AMRAP

MB Hold – 2 lap Run

-2 min rest-

8 min AMRAP – alternate full round

8 KBSDHP

8 KB Goblet Squat

-2 min rest-

8 min AMRAP

20 Ring Rows – ME Pushups

Tues

30 sec ON – 30 sec OFF / 4 Rounds

Pull-ups

Box Dips

40 sec ON – 20 sec OFF / 4 Rounds

Skater Jumps

Archer Push-ups

Row Cal

DB Cleans

Wed

20 sec ON – 20 sec ON – 20 sec OFF / 4R

1-arm DB Push Press

1-leg KB DL

1-arm plank

1-leg squats

Finisher:

100 Plate OH Situps

100 Plate Bentover Rows

Thurs

20 min AMRAP

20 Burpees

2 Lap Run

40 KBS

2 Lap Run

60 Air Squats

2 Lap Run

Fri

21-18-15-12-9-6-3 reps of

DB Thrusters

AES 1 DB Farmers Carry stairs + 1 Lap

Sat

In Teams of 3

2 RFT

150 WBS

120 Burpees

90 Pull-ups

Sun

20 min EMOM

1. ME Airbike
2. ME Ring Rows
3. ME Burpee Box Jump
4. REST