10.07~10.13 WOD

07 10월 10.07~10.13 WOD

Mon

“Hotel Hell”

For Time:

100 DB Hang Clean Thrusters (Clusters) @2×35/25 lbs

EMOM: 5 Burpee

*start with Burpees

-20 min time cap-

Tues

4 RFT:

30 AKBS @24/16 kg

20 V-up

1 Lap KB Carry in Front Rack

Wed

50 sec ON – 10 sec OFF

40 sec ON – 20 sec OFF

30 sec ON – 30 sec OFF

A. Plank DB Drag

B. DB Hollow Hold Pullover

C. DB Russian Twists

-REST 2 MIN-

Part B 

50 sec ON – 10 sec HOLD

40 sec ON – 20 sec HOLD

30 sec ON – 30 sec HOLD

Air Squat

Push-ups

Ring Row

Thurs

For Time:

50-40-30-20-10

DB Snatch @50/35 lbs

Box Jumps @24/20”

Fri

In Teams of 2

20 min AMRAP

40 Abmat Situps

20 2-for-1 Burpees

40 Air Squats

20 Jumping Pull-ups

Sat

20.1 Open

Or

5km Row Recovery

Sun

20 min AMRAP

10 DB Devils Press @2×35/20 lbs

20 DB Lunges 

Wall Climb to 1 Lap Run