30 9월 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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