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
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