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
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