04.29~05.04 WOD

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