12.09~12.15 WOD

12.09~12.15 WOD

Mon

In Teams of 2

For Time:

Row 2000m

20 Burpees

Row 1500m

40 Burpees

Row 1000m

60 Burpees

Row 500m

80 Burpees

 

Tues

20 min AMRAP

10 Heavy MB Squats

Run 2 Laps

15 MB Pushups 

Run 2 Laps

20 V-ups

Run 2 Laps

 

Wed

20 sec ON – 20 sec ON – 20 sec OFF / 4 R

Jumping Lunges – Lunges

DB Hang Clean – DB Push Press

Rocking Planks – Feet Marching Planks

Lying Toe Raises – Lying Windshield Wiper

Mountain Climbers – Shoulder Touches

 

Thurs

Single-leg KB Deadlift x 10 x 3 sets each leg

10 min AMRAP 

20 Dbl KBS

30 Abmat Situps

 

Fri

In Teams of 2

12 RFT (6 each alternating)

10 DB Cleans

10 DB  Lunges (L=1)

10 DB S2OH

 

Sat

In Teams of 3

10 min AMRAP – Waterfall style

10 cal bike 

15 WBS

-rest 1 min-

10 min AMRAP – Waterfall style

7 Burpees 

10 K2E

 

Sun

In Teams of 2

20 sec ON – 10 sec HOLD / 30 sec REST

10 Rounds (5 each alternating)

*Rest 1 min between stations 

A. Pull-ups

B. Push-ups 

C. Hollow Rocks

D. MB Squats

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