21 10월 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
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