15 7월 07.15~07.21 WOD
Mon
In Teams of 2
For Time:
100 RKBS @32/24 kg
5 Lap Run
80 RKBS @32/24 kg
4 Lap Run
60 RKBS @32/24 kg
3 Lap Run
40 RKBS @32/24 kg
2 Lap Run
20 RKBS @32/24 kg
1 Lap Run
Tues
40 sec ON – 20 sec OFF / 4 Rounds
Heavy MB Squats
Battle Ropes
DB Pushup to Row
V-up Complex
8 min EMOM
Odd: ME Plank Hold
Even: ME Heavy MB Hold
Wed
2 min ON – 2 min OFF / 5 Rounds
12 Box Jump Overs
12 Burpees
ME Mountain Climbers
Thurs
30 sec ON – 30 sec OFF / 3 Rounds
Banded Hip Bridges
MB Hollow Rocks
20 sec ON – 20 sec ON – 20 sec OFF / 3 Rounds @ Each Station
*Rest 1 min between stations
A. DB Hang Cleans – DB S2OH
B. Abmat Situps – Bicycle Crunches
C. Pushups- Pushup Hold
D. Plate G2OH – Plate OH Hold
Fri
In Teams of 2
10 min AMRAP – Alternate Full Rounds
15 Air Squats + 1 Lap Run
-REST 1 MIN-
10 min AMRAP – You Go, I Go
10 KB 2-hand Clean
10 Burpee over KB
Sat
In Teams of 2
20 min AMRAP
10-10-10, 20-20-20, 30-30-30, etc…
WBS
Burpees
Cal Row
Sun
In Teams of 2
For Time:
50 DB Devils Press
1 Lap Run with oneDB
30 DB Devils Press
3 Lap Run with oneDB
10 DB Devils Press
5 Lap Run with oneDB
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