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
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