07.08~07.14 WOD

08 7월 07.08~07.14 WOD

Mon

10 min EMOM

Odd: ME Tempo KB Goblet Squat (10 sec)

Even: REST

20 sec ON – 20 sec ON – 20 sec ON – 30 sec OFF / 4 Rounds

Air Squats – Squat Hold – Air Squats

Pushups – Pushup Hold – Pushup

Ring Rows – Ring Row Hold – Ring Row

Plate G2OH – Plate OH Hold – Plate G2OH

Tues

10 min EMOM

5 DB Devils Press

12 min AMRAP – Reps Ascending Ladder by 2

2-2-2, 4-4-4, 6-6-6, etc.

KBS

Burpee 

V-up

Wed

30 sec ON – 30 sec REST / 3 sets each arm

Banded Plank Pull

40 sec ON – 20 sec OFF / 4 Rounds

MB Squats

Abmat Situps

Box Dips

Row Cal

Thurs

Tabata @each station

*rest 2 min between stations

A. Toe Touches

B. DB Push Press

C. Mountain Climbers

D. Jumping Lunges

Fri

For Time:

50 Air Squats + 50 Pushups + 5 Lap Run

40 Air Squats + 40 Pushups + 4 Lap Run

30 Air Squats + 30 Pushups + 3 Lap Run

20 Air Squats + 20 Pushups + 2 Lap Run

10 Air Squats + 10 Pushups + 1 Lap Run

Sat

In Teams of 2

2 RFT

100 Plate G2OH

100 WBS

100 cal Row

Sun

For Time:

50-40-30-20-10

DB Snatches (L=1)

Abmat Situps