09.16~09.22 WOD

16 9월 09.16~09.22 WOD

Mon

7 min EMOM #1

7 DB Thrusters + 7 Burpees

-rest 3 min-

7 min EMOM #2

7 DB Devils Press

Finisher:

Coaches’ Choice

Tues

In Teams of 2

10 min AMRAP

P1: Heavy MB Hold

P2: ME Burpee Box Jump

-rest 2 min-

10 min AMRAP

P1: Plate Front Hold with Bent Arms

P2: ME cal Row

Wed

20 min AMRAP

20 Plate G2OH

30 Pushups

40 Abmat Situps

5 Lap Run

Thurs

20 sec ON – 20 sec ON – 20 sec OFF / 3 Rounds @ EACH Station / Rest 1 min between Stations

A. Single Leg KB DL – other side

B. Single Arm DB Clean & Press – other side

C. Single Arm Battle Rope – other side

D. Single Arm Plank – other side

Finisher:

20 sec ON – 10 sec OFF / 16 Rounds 

Toe Touches

Plank Toe Marches

Fri

For Time:

100 AKBS

*everytime you stop 10 Burpees 

then…

200 Air Squats

*everytime you stop 5 laps run

Sat

In Teams of 2

90 WBS

90 cal Row

60 WBS

60 cal Row

30 WBS

30 cal Row

Sun

20 min EMOM

A. 10 Strict Pull-ups

B. 20 Push-ups 

C. 30 Air Squats

D. 40 Mountain Climbers (L+R=1)