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
- ME Airbike
- ME Ring Rows
- ME Burpee Box Jump
- REST
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