07.29~08.04 WOD

29 7월 07.29~08.04 WOD

Mon

4RFT

15 DB Power Cleans

12 DB Front Squats

9 DB S2OH

AER 2 Laps

@40/25 lb x 2 DB

Tues

5 min AMRAP #1

10 Burpee

10 Box Jumps

5 min AMRAP #2

10 T2B

10 KBS

5 min AMRAP #3

10 DB Snatch

10 DB Situps

*rest 2 min between AMRAPs

Wed

For Time:

20 MB Pushup to MBC

4 Laps with MB

15 MB Pushup to MBC

3 Laps with MB

10 MB Pushup to MBC

2 Laps with MB

5 MB Pushup to MBC

1 Lap with MB

Thurs

Banded KB Tempo Deadlift x 3 x 5 sets

5-1-1-1

Tabata Thursday

A. Bicycle Crunches

B. Jumping Lunges

C. Ring/Box Dips

*rest 1 min between stations 

Fri

7 min EMOM

8 reps x 2 for 1 WBS

40 sec ON – 20 sec OFF / 4 Rounds

Pull-ups

Assault Bike

DB Pushup to Row

Hollow Rock Hold

Sat

GHOST

6 Rounds:

1 min ME of Cal row

1 min ME of Burpees

1 min ME of DU/Mountain Climbers

1 min REST

*score is total reps

Sun

For Time:

50-40-30-20-10

KBS

Abmat Situps

AES 2 Lap Run