18 11월 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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