09.09~09.15 WOD

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