08.05~08.11 WOD

05 8월 08.05~08.11 WOD

Mon

3 RFT:

4 Laps Run

30 WBS

20 MB Vup

10 DB Devils Press

Tues

4 Rounds of:

3 min AMRAP – REST 2 min

18 KB 2-hand Clean

18 KB Reverse Lunges (L=1)

ME Hollow Rocks

Wed

3 RFT

21/15 cal Row

75 DU

Right into:

3 RFT

20 DB Snatches 

12 Lateral DB Burpee

Thurs

20 sec ON – 20 sec ON – 20 sec ON – 60 sec OFF / 3 Rounds 

Air Squats – Squat Hold – Air Squats

Pullups – Pullup Hold – Pullup

Plank Rocks – Plank Hold – Plank Rocks

Plate G2OH – Plate OH Hold – Plate G2OH

Pushup – Pushup Hold – Pushup

Fri

20 sec ON – 20 sec off / 5 Rounds

Banded KBS

15 min AMRAP

Row 500m

25 Abmat Situps

15 Burpee Box Jumpovers

Sat

20 min EMOM

A. ME Airbike

B. ME DB Pushup to Deadlift 

C. ME WBS

D. REST

Sun

5 RFT

10 Heavy M.Ball Clean/ 15 MB Squats

5 Laps Run