14 10월 10.14~10.20 WOD
Mon
20.1 Remix
10 RFT
10 Double DB Snatch @35/20 lbs
10 Burpee over DB
Tues
Tabata @each station / Rest 1 min between stations
A. AKBS
B. MB Hollow Rocks
C. Heavy MB Squats
D. Lying Toe Touches
E. Battle Ropes Variation
Wed
20 min AMRAP
10 Pistols (L=1)
15 DB Push Press
10 Hanging Knees2Chest
5 Lap Run
Thurs
20sec ON – 20sec ON – 20 sec OFF / 4 Rounds
Single Arm Ring Row
Single Arm Plank
Single Leg KB Deadlift
40 sec ON – 20 sec OFF / 4 Rounds
Heavy MB OTS
Pull-ups
Banded Dead Bug
Fri
50-40-30-20-10
Pushups
Lunges
Abmat Situps
AES 1 Wall Climb to 3 Lap Run
Sat
10 Rounds (5 EACH):
P1: 200/150m Row
P2: ME WBS or DB Thruster
*rest 1 min everytime you change
Sun
For Time:
250 RKBS @32/24 kg
*10 Burpees every time you break
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