10.21~10.27 WOD

10.21~10.27 WOD

Mon

20.2 Remix

20 min AMRAP

6 DB Thrusters @40/25 lbs

6 T2B or MB Vup @20/14 lbs

24 DU or x2 Mountain Climbers (L+R=1)

 

Tues

30 sec ON – 30 sec OFF / 3 Rounds

Box Lsit Hold

Battle Ropes

Plank DB Pull Thrus

40 sec ON – 20 sec OFF / 4 Rounds

Pull-ups

Box Dips

Row

Bicycle Crunches

 

Wed

In Teams of 2

20 min AMRAP

40 MB Lunges (L=1) @20/14 lbs

20 Heavy MB Burpee to OTS @50/30 lbs

2 Lap Run Together

 

Thurs

Tabata Bottom to Bottom

*rest 2 min between stations 

Air Squat – hold at bottom

Pushups – hold at bottom/top alternating

Ring Rows – hold at top

Abmat Situps – hold at hollow

 

Fri

For Time:

50 AKBS

1 Lap Run

40 AKBS 

2 Lap Run

30 AKBS 

3 Lap Run

20 AKBS

4 Lap Run

10 AKBS

5 Lap Run

 

Sat

In Teams of 3

150 DB Snatch @50/35 lbs (L=1)

150 Burpees

150 WBS @20/14 lbs

OR

In Teams of 2

100 DB Snatch

90 Burpees

80 WBS @20/14 lbs

 

Sun

20 min EMOM

5 Lap Run

15 Heavy MB Squats

45 Abmat Situps

No Comments

Post A Comment