11.25~12.01 WOD

25 11월 11.25~12.01 WOD

Mon

In Teams of 2

10 min AMRAP – alternate full rounds

12 Plate G2OH + 1 Lap Run

-2 min REST-

10 min AMRAP – You Go, I Go

10 Heavy MB Squat

5 Wall Walks

Tues

For Time:

100 Abmat Situps

80 Single-arm KBS @24/16kg (L=1)

60 Judo Pushups

40 Vups

20 cal Row

Wed

In Teams of 2

9 min AMRAP

P1: 18 Air Squats

P2: ME Battle Ropes

-rest 2 min-

9 min AMRAP

P1: 12 Burpees

P2: ME MB Hold

Thurs

Tabata: 20 sec ON – 10 sec OFF/8 Rounds

Rest 1 min between stations

1. Jumping Lunges
2. Leg Raise to Hip Raise
3. Pushup
4. Side Heel Touches
5. Ring Rows

Fri

12 Rounds of (6 each):

P1: Row 150m

P2: ME DB Push Press

*rest 1 min everytime partner change

Sat

In Teams of 3

3 RFT

60 Burpees

120 WBS

60 T2B

Sun

20 min AMRAP

5 Lap Run

7 DB Devils Press

9 Inverted Burpees