11.18~11.24 WOD

11.18~11.24 WOD

Mon

20 sec ON – 20 sec ON – 20 sec ON – 30 sec OFF / 4 Rounds / All Stations is 1R

Plate G2OH – Plate OH Hold – Plate G2OH

MB Lunge – MB Squat – MB Lunge

Vups – Hollow Rock Hold – Vups

Burpee – Pushup – Burpee

 

Tues

15 min EMOM

A. 12 Pull-ups

B. 30 sec Box Lsit Hold

C. 12 DB Hang Clean to Push Press

7 min AMRAP

14 AKBS @24/16kg

21 Abmat Situps

 

Wed

In Teams of 2

12 Rounds (6 each – alternating)

4 DB Devils Press + 2 Shuttle Laps Bear Crawl

then…

12 Rounds (6 each – alternating)

15 WBS + 1 Lap Run

 

Thurs:

For Time:

6 RFT

21 Double KBS @20/12kg

15 Burpees

9 Small Box Jumpovers

 

Fri

20 min AMRAP

4 DB Squat

4 DB Push Press

4 DB Thruster

4 Laps Run @B3

 

Sat

25 min EMOM

A. 15 T2B

B. 12 2for1 Burpee

C. 15 KBSDHP @32/24 kg

D. 12/10 cal Row

 

Sun

In Teams of 2

5 RFT

50 WBS

100 DU

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