06.24~06.30 WOD

24 6월 06.24~06.30 WOD

Mon

10 min EMOM

Odd: 10 DB Devils Press

Even: ME Plank Marches

40 sec ON – 20 sec OFF / 4 Rounds

Shoulder Touches

MB Situps

DB Snatch (alternating hands every rep)

Cal Row

Tues

In Teams of 2

12 min AMRAP #1 (alternating full rounds)

6 Burpees

12 Air Squats

1 Lap Run

-rest 2 min-

12 min AMRAP #2 (you go, I go)

20 KBS @32/24 kg

10 Box Jumps

Wed

In Teams of 2

20 min AMRAP

40 Plate G2OH

40 OH Plate Reverse Lunges (L=1)

Run 4 Laps Together

Thurs

Tabata:

20 sec ON – 10 sec OFF / 8 Rounds

*stay at one station for all 8 Rounds

*rest 2 min between sets

1. Battle Ropes
2. Heavy MB Squats
3. Bicycle Crunches
4. Plank Marches

Fri

20 sec ON -20 sec ON – 20 sec OFF / 4 R

Pushups – Pushup Hold

Air Squats – Squat Hold

Ring Row – Ring Row Hold

• Rest 4 min –

20 sec ON -20 sec ON – 20 sec OFF / 4 R

1leg DL – other leg

1arm RKBS – other arm

1arm DB Hang Clean to Push Press – other

1leg plank – other side

Sat

In teams of 2

5 Rounds of:

P1: Row 200m

P2: ME WBS

Rest 1 min between sets/change of players

Sun

In Teams of 2

20 min AMRAP

10 Syncro Burpees

20 Syncro DB Deadlift

3 Lap Run Together