13 5월 05.13~05.19 WOD
Mon
In Teams of 2
60 DB Hang Squat Clean
100 Situps
80 Thrusters
80 Hollow Rocks
100 DB Burpee
60 V-ups
Tues
10 min EMOM
Odd: ME Box/Ring Dips
Even: ME Heavy MB Carry
40 sec ON – 20 sec OFF / 4 Rounds
Hip Touches
Judo Pushups
Bicycle Crunches
Jumping Lunges
Wed
STRENGTH
Negative Pull-ups
3 reps x 3 set
Rep 1: 10 sec down
Rep 2: 7 sec down
Rep 3: 5 sec down
12 min AMRAP – Ascending Ladder by 2
KBS
Burpees
Abmat Situps
Thurs
20 sec ON – 20 sec ON – 20 sec ON – 30 sec OFF / 3 Rounds
A. 1arm Ring Row – 1arm Ring Row – Ring Row
B. 1 leg DL – 1 leg DL – Deadlift
C. 1 arm DB Push Press – 1 arm DB Push Press- DB Push Press
D. 1 leg Squat – 1 leg Squat – Squat
E. 1 arm Plank – 1 arm Plank – Plank
Fri
20 sec ON – 20 sec OFF / 5 Rounds
HS Hold
18 min EMOM
A. 5 Wall Walks
B. 12/10 Row cal
C. 14 AKBS
Sat
2 min ON – 4 min OFF / 5 Rounds
15 Pull-ups
20 WBS
ME DU
Sun
In teams of 2
2 RFT
50 Heavy MB OTS
Run 5 Laps
50 Heavy MB Squats
Run 5 Laps
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