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)
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