09 12월 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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