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
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