10.28~11.03 WOD

28 10월 10.28~11.03 WOD

Mon

Bulg. Split Lunge x 3 SuperSets each Leg

1 SuperSet: 8 reps + 8 sec hold x 3 sets

12 min AMRAP

20 Air Squats

10 Burpees

1 Wall Climb to 1 Lap Run

Tues

10 RFT

2 Cargo Net Climb

4 Wall Walks

14 RKBS@32/24 kg

22 Abmat Situps

Wed

20 sec ON – 20 sec ON – 20 sec OFF

4 Rounds @EACH Station (before moving)

Rest 1 min between Stations

A. Plate G2OH – Plate OH Hold

B. Battle Rope Variation A – Battle Rope B 

C. Box Dips – Lsit Hold

D. Toe Touches – Flutter Kicks

E. Heavy MB Squat – Heavy MB Hold

Thurs

20 min EMOM

A. 25 Bicycle Crunches (L+R=1)

B. 15 MB Chest Pass to Wall

C. 10 V-up Complex

D. 5 DB Devils Press

Fri

3 Laps of each

Bunny Hops to Duck Walks

Bear Crawl to Monkey Roll

Crab Walk to Bum Walk

20 sec ON – 10 sec OFF / 10 Rounds

Alternate movements each round

Rest 1 min between Stations

A. Air Squats – Lunges

B. Plate Around the Head – Plate OH Hold

D. MB Side Throws – other side

Sat

In Teams of 2

10 min AMRAP – Alternate Full Rounds

Row 150m

15 WBS

-rest 2 min-

10 min AMRAP – You Go, I Go

12 DB Deadlifts

12 Pushups

12 Vups

Sun

7 RFT

21 AKBS @24/16 kg

14 KB Goblet Squat

7 Wall Walks