08.12~08.18 WOD

12 8월 08.12~08.18 WOD

Mon

Strength

Tempo KB Goblet Squat 5-3-1-1 x 5 x 5 sets

Conditioning 

13 min AMRAP

31 Abmat Situps

13 Plyo Pushups

31 Air Squats

13 Pull-ups

Tues

Strength & Conditioning 

A. 7 min EMOM

7 Hang DB Power Clean + Push Press/Jerk

2 min REST

B. 7 min AMRAP – Ascending reps

1 DB Devils Press

x2 T2B

Ex. 1-2, 2-4, 3-6, 4-8, etc.

2 min REST

C. 7 Rounds of:

7 MB Hollow Rocks

7 MB Russian Twists (L+R=1)

Wed

Strength & Conditioning

Cash in: Row 1000m

5 RFT

15 Burpees 

25 Air Squats

50 DU

Cash out: Row 1000m

Thurs

Closed

Fri

Strength & Conditioning 

3 Rounds for Time:

5 Lap Run

15 DB Front Rack Squats

20 DB Snatches

@50/35 lbs

Sat

Strength & Conditioning

Cash in: 100 Abmat Situps 

5 Rounds of:

P1: Row 200m

P2: ME WBS

*rest 1 min everytime you change partner 

Cash out: 100 Abmat Situps

Sun

Strength & Conditioning

In Teams of 2

20 min AMRAP

30 DB Hang C&J @40/25 lbs

40 DB Pushup to Deadlift @40/25 lbs

5 Lap Run Together