05.13~05.19 WOD

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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