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
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