11.11~11.17 WOD

11 11월 11.11~11.17 WOD

Mon

In Teams of 2

For Time:

120 Heavy MB Squats (reps combined)

then…

P1: Heavy MB Hold

P2: 120 Burpees (reps combined)

Tues

5 RFT

15 DB Deadlift

12 DB Hang Clean

9 DB Push Press

3 Lap Run

Wed

Banded Side Shuffle x 20 meters x 5 sets

Front Drag Sliders x 10 meters x 5 sets

Tabata – Rest 1 min between Stations

A. Pushups

B. Jumping Lunges

C. Alternating V-ups

Thurs

20 min AMRAP

Row 400m

30 Abmat Situps

20 DB Thruster

Fri

For Time:

21-15-9-15-21

AKBS

Burpees

AES 2 Lap Run

Sat

21 min EMOM

A. 15 WBS @20/14 lbs

B. 10 Alternating Vups

C. 5 DB Devils Press

Sun

In Teams of 2

100 Burpees

100 Pull-ups

100 cal Row

100 Plate OH Lunges (L+R=1)