07.22~07.26 WOD

22 7월 07.22~07.26 WOD

Mon

10 min EMOM

Odd: ME MB over the Box @30”

Even: REST

-REST 5 min-

10 min AMRAP

P1: Row 12/10 cal 

P2: Heavy MB Hold

Tues

Tempo Air Squat with Plate x 3 reps x 3 sets @5-3-1-1

4 Rounds of:

P1: Run 3 Laps

P2: 10 Burpees + ME Air Squats

*rest 1 min everytime you change with partner

Wed

Turkish Getup x 3 reps x 3 sets each arm

30 sec ON – 30 sec OFF / 6 Rounds @each station before moving

*alternate sides AER (3R each side)

Single Arm KB Situp

Single Leg DB Deadlift

Single Arm Plank

Single Arm DB Push Press

Thurs

60 sec ME @each station x 4 Rounds

A. Heavy MB Shuttle Walks

B. Wallsit Hold with Plate Fwd Press

C. Abmat Situps

D. MB Russian Twists

E. REST

Fri

8 min AMRAP

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

DB Pushup to Deadlift

Box Jumpovers

-Rest 2 min-

8 min AMRAP

20 Abmat Situps

1 Lap DB Farmers Carry

Sat

CLOSED

Sun

CLOSED