17 6월 06.17~06.23 WOD
Mon
“Death Row”
20 min EMOM
Odd: Row 15 cal
Even: 15 Burpees
Finisher:
3 Rounds
10 Rower Pike ups
30 Bicycle Crunches (L+R=1)
Tues
Tempo KB Goblet Squat x 3 x 3 sets
5 sec dwn – 3 sec hold – 1 sec up
Tabata – rest 1 min between stations
Shoulder Touches
Battle Ropes
V-ups
Jumping Lunges
Wed
30 sec ON – 30 sec ON – 30 sec OFF / 3R
Plate G2OH – Plate OH Hold
Ring Row – Ring Row Hold
Air Squats – Squat Hold
For Time:
21-15-9-3
Burpee
*AES 2 Lap Run
Thurs
Tabata: L-sit Hold
40 sec ON – 20 sec OFF / 4 Rounds
Skaters Lunges
Lying Flutter Kicks
DB Pushup to Row
Abmat Situps
Fri
In Teams of 2
22 min AMRAP
100 AKBS
4 Lap Run Together
100 DB Thruster
4 Lap Run Together
Sat
20 min EMOM
A. ME Airbike
B. ME MB V-ups
C. ME DB Cleans @50/35 lbs
D. ME Push-ups
E. REST
Sun
In Teams of 2
For Time:
80 KBSDHP
80 KB Goblet Squat
8 Lap Run Together
40 KBSDHP
40 KB Goblet Squat
4 Lap Run Together
20 KBSDHP
20 KB Goblet Squat
2 Lap Run Together
@32/24 kg
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