09.30~10.04 WOD

09.30~10.04 WOD

Mon

10 min EMOM

Odd: 15 DB Deadlifts

Even: 2 Lap Run

Tabata

20 sec ON – 10 sec OFF / 8 Rounds @each station before moving to next

A. Battle Ropes

B. MB Hollow Rocks

C. DB Muscle Cleans

D. Abmat Situps

 

Tues

For Time:

150 Air Squats

75 Pushups

100 Air Squats

50 Pull-ups

50 Air Squats 

25 Burpees

 

Wed

5 RFT

10 Heavy MB Pushup to OTS

5 Lap Run

 

Thurs

5 min AMRAP@ EACH Station

*Rest 1 MIN Between Stations

Station 1

7 DB Hang Squat Clean

7 DB Push Press

Station 2

8 KBSDHP

8 KB Goblet Squats

Station 3

9 Box Dips

9 Jumping C2B Pull-ups

 

Fri

20 min EMOM

A. 12/10 cal Row

B. 10 “2-for-1” WBS

C. 8 DB Burpee Box Stepover

D. 6 Alternating 1-arm KBS  (L+R=1)

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