11.04~11.10 WOD

04 11월 11.04~11.10 WOD

Mon

20 min AMRAP

15 DB Situps (DBx1)

10 DB Box Step-over (DBx2)

5 DB Man-maker (DBx2)

3 Lap Run

Tues

KB Turkish Getup x 2 x 2 sets each arm

4 RFT

12 Burpees

16 MB Walking Lunges (L+R=1)

18 MB Abmat Situps

@20/14 lbs

Wed

20 sec ON – 20 sec ON – 20 sec ON – 30 sec OFF / 3 Rounds @each station

A. Air Squats – Squat Hold – Air Squats

B. S2Side Heel Touches – Lying Toe Touches – S2Side Heel Touches

C. Plate OH Situps – Lsit Plate OH Hold – Plate OH Situps

D. DB Press – DB Curls – DB Press

E. Ring Rows – Ring Row Hold – Ring Row

Thurs

Side Plank Hip and Knee Raises x 15 x 3 sets each leg

15 min AMRAP

5 Wall Walks

10 KBSDHP

20 Abmat Situps

Fri

5 RFT

20 Heavy MB Pushups

10 Heavy MB Squats

5 Lap Run

Sat

In Teams of 2

20 min AMRAP – You Go, I Go

7 Burpees

9/7 cal Row

15 WBS

Sun

14 min AMRAP

3 Lap Run

7 2-hand KB Clean

7 KB Goblet Lunge (L+R=1)

21 Pushups