28 5월 05.27~06.02 WOD
Mon
Tempo KB Goblet Squat
10-5-1 x 2 reps x 5 sets
(10 sec down – 5 sec hold – 1 sec up)
40 sec ON – 20 sec OFF / 4 Rounds
Alternating 1-arm KBS (switch @top)
Archer Pushups
Alternating 1-arm Ring Row
Jumping Lunges
Tues
In teams of 2
5 Lap Run Together
100 DB Burpees
5 Lap Run Together
100 DB Hang Squat Cleans
5 Lap Run Together
Wed
Benchmark: Row 500m
20 sec ON – 20 sec ON – 20 sec OFF / 4R
Plate G2OH – Plate OH Hold
Air Squat – Squat Hold
Push up – Shoulder Touches
Ring Row – Ring Row Hold
Thurs
8 min EMOM
Odd: ME Negative Pull-ups
Even: REST
For Time:
100 DB Thruster
*EMOM 5 Burpees
Fri
10 min AMRAP
P1: Run 3 Laps
P2: ME Plank Hold
10 min AMRAP
P1: 20 DB Snatches
P2: ME Wall Sit Hold
Sat
1:30 min ON – 1:30 min OFF / 6 Rounds
Even Rounds:
10 Burpee Pull-ups
ME Airbike
Odd Rounds:
Row 12/9 cal
ME WBS
Sun
“Wall Street”
3 Rounds:
800m Run
40 Kettlebell Swings (53/35)
20 DB Thruster
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