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
- Battle Ropes
- Heavy MB Squats
- Bicycle Crunches
- 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
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