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
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