09.23~09.29 WOD

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