29 4월 04.29~05.04 WOD
Mon
STRENGTH & CONDITIONING
40 sec ON – 20 sec OFF / 4 Rounds
KB Front Rack Lunge
MB Slam Hold
Abmat Situps
Pushups
Alternating 1-arm Ring Row
FINISHER
Tabata B2B: Air Squats
Tues
Tempo KB Deadlifts x 3 reps x 5 sets
1-1-10
In Teams of 2
15 min AMRAP
30 Devils Press
2 Lap Run Together
Wed
30 ON – 30 OFF / 3 Rounds
A. T2B
B. Box Jumps
CONDITIONING
20 sec ON – 20 sec ON – 20 sec OFF x 4 Rounds / 1 min REST btwn Stations
A. 1-arm Ring Power MU
B. 1-side Plank Leg Raises
C. 1-leg Burpee
D. 1-arm DB Hang C&J
Thurs
Box/Prowler Push x 10 Rounds
Tabata – 1 min Rest between Stations
A. Battle Rope
B. Hollow Rocks
C. DB Push-up to Row
D. Cross climbers
Fri
In Teams of 2
20min AMRAP
40 Plate G2OH
40 Plate OH Lunges (L=1)
Run 2 Laps Together
Sat
In teams of 2
4RFT
50 WBS
50 DB Snatches (L=1)
50 Burpees
Sun
CLOSED
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