23 9월 09.23~09.29 WOD
Mon
DB Bulgarian Split Lunges x 15 x 3 sets for each leg
40 sec ON – 20 sec ON / 4 Rounds
MB Russian Twists
Archer Pushups
Power Ring MU
Wallsit Hold with Plate
Tues
For Time:
50 AKBS + 1 Lap Run
40 AKBS + 2 Lap Run
30 AKBS + 3 Lap Run
20 AKBS + 4 Lap Run
10 AKBS + 5 Lap Run
Wed
In Teams of 2
11 min AMRAP – You Go, I Go
9 Jumping Lunges (L+R=1)
7 Burpees
-rest 2 min-
11 min AMRAP – Alternate Full Rounds
1 Lap Run + 13 WBS
Thurs
50 sec ON – 10 sec OFF
40 sec ON – 20 sec OFF
30 sec ON – 30 sec OFF
Box Pike Pushup
Bicycle Crunches
Heavy MB Clean 2-for-1 (1 mbc+2 squats)
Lying Alternating Toe Touches
KBSDHP
Lying Window Wipers
Fri
5 RFT:
10 DB Muscle Clean
5 DB Front Squat
5 DB Push Press
10 DB Thruster
5 Lap Run
Sat @b4
In teams of 2
20 min AMRAP – You Go, I Go
10 Pull-ups
20 Pushups
30 Air Squats
20 Hollow Rocks
10 Burpees
Sun @b3
15 min AMRAP
12 Heavy MB OTS
9 Burpee over MB
1 Wall Climb to 1 Lap Run
then…
5 Laps MB Carry
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