05.07~05.12 WOD

07 5월 05.07~05.12 WOD

Mon 

In Teams of 2

10 min AMRAP – alternate full rounds

5 DB Devils Press

5 Box Jumps 

-1 min rest-

10 min AMRAP – alternate full rounds

10 Push-ups

15 Air Squats

Tues

30 sec ON – 30 sec OFF / 6 Rounds

Banded KB Swings

40 sec ON – 20 sec OFF / 4 Rounds

Archer Pushups

Cossack Squats

Knees2Elbows

Hollow Rocks

Wed

20 sec ON – 20 sec ON – 20 sec ON – 30 sec OFF / 4 R

Plate G2OH – Plate OH Hold – Plate G2OH

Air Squat – Squat Hold – Air Squats 

Ring Rows – Ring Row Hold – Ring Row

Pushups – Pushup Hold – Pushups

Thurs

Turkish Getup x 2 x 3 sets for each arm

For Time:

30-20-10

DB Snatch

DB Box Stepover

Row Cal

Fri

60 DB Devils Press

E3MOM – Wall Climb + 2 Lap Run

Sat

In teams of 2

100 cal row

150 Abmat Situps

100 Burpees

150 WBS

Sun

For Time:

21-15-9-15-21

Dbl KBS

AES Wall Climb to 3 Lap Run