09.02~09.08 WOD

02 9월 09.02~09.08 WOD

Mon

Glute Bridge DB Bench Press x 10 x 5

15 min AMRAP – Ascending ladder by 2

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

DB Pushup to Deadlift

DB Squats

AES 2 Lap Run

Tues

10 min EMOM

Odd: ME DU

Even: 15 MB Hollow Rocks 

5 RFT 

10 Heavy MB OTS (over the shoulder)

15 Pull-ups 

25 Abmat Situps

Wed

10 min EMOM

Odd: ME Plank Shoot Throughs to Lsit 

Even: REST

In Teams of 2

14 min AMRAP

44 DB Push Press

24 Box Jumpover

22 cal Row

Thurs

20 min EMOM

A. ME Hollow Battlerope Crossovers

B. 13 Burpees

C. 18 AKBS @24/16 kgq

D. ME Plank to DB Drag

Fri

In Teams of 2

20 min AMRAP

40 Pushup to Shoulder Touch

40 Plate G2OH

40 Jumping Lunges (L+R=1)

1 Wall Climb (both)

1 Lap Run (together)

Sat

20 min EMOM

A. 7 DB Snatches (L+R=1) @50/35 lbs

B. 14 MB V-ups

C. 21 WBS @20/14 lbs

D. 28 Bicycle Crunches (L+R=1)

Sun

5 Rounds of:

2 min ON – 2 min OFF 

Row 250/200m 

ME DU