07.15~07.21 WOD

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