09 9월 09.09~09.15 WOD
Mon
5 RFT
10 KB Two-hand Cleans
10 KB Lunges (L+R=1)
then…
3 RFT
5 Lap Run
15 Burpees
Tues
20 min EMOM
A. 10 Heavy MB Squats
B. 20 Pushups
C. 10 Strict Pull-ups
D. 20 Abmat Situps
Wed
8 min AMRAP #1
10 cal Row
15 WBS
-REST 2 MIN-
8 min AMRAP #2
10 DB Hang C&J
10 Burpees
Thurs
Lsit DB OH Press x 10 x 5 sets
40 sec ON – 20 sec OFF / 4 Rounds
Banded Dead Bug Flutter Kicks
AKBS
Walking Lunges
Bear Crawls
Sun
4 RFT
10 Burpees
1 Lap Run
10 Air Squats
1 Lap Run
10 Pushups
1 Lap Run
10 Situps
1 Lap Run
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