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)
No Comments