06.17~06.23 WOD

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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