07.01~07.07 WOD

01 7월 07.01~07.07 WOD

Mon

R1: 50 sec ON – 10 sec OFF

R2: 40 sec ON – 20 sec OFF

R3: 30 sec ON – 30 sec OFF

R4: 20 sec ON – 40 sec OFF

@one station before moving

A. MB Hollow Rocks

B. Ring Power MU

C. Heavy MB Squats

D. Toe Touches

E. AKBS

F. Mountain Climbers

Tues

In Teams of 2

10 min AMRAP

5 MB Shuttle Sprints

10 MB Burpees

-Rest 2 min-

10 min AMRAP – You Go, I Go

10 Cal Row

15 WBS

Wed

For Time:

Run 5 Laps

100 Pushups 

100 Air Squats

100 Pull-ups/Ring Rows

Run 5 Laps

Thurs

In Teams of 2

20 min AMRAP

20 DB Devils Press

40 Burpee over Box

60 DB Lunges (L=1)

Fri

30 sec ON – 30 sec OFF / 5 Rounds

Knees2Elbow

Box -Lsit Hold

40 sec ON – 20 sec OFF / 4 Rounds

Battle Rope

Heavy MB Clean

Cal Row

Abmat Situps 

Sat

30 min EMOM

A. ME Airbike

B. Rest

C. ME WBS

D. Rest

E. ME Burpee to Pull-up

F. Rest

Sun

100 Abmat Situps

5 Lap Run w/ DB

80 DB Snatch (L=1)

4 Lap Run w/ DB

60 DB Squats

3 Lap Run w/ DB

40 DB Snatch (L=1)

2 Lap Run w/ DB

20 DB Squats

DB: 50/35 lbs