12.16~12.22 WOD

16 12월 12.16~12.22 WOD

Mon

10 min EMOM

Odd: ME DB Burpee Box Stepups

Even: REST

10 min AMRAP 

12 MB Pushups

10 MB Lunges (L+R=1)

8 MB Deck Squat

Tues

30 sec ON – 30 sec OFF / 5 Rounds

Banded Dbl KB Sumo Deadlift

Box Dips

4 RFT

25 AKBS @24/16 kg

50 Abmat Situps

Wed

In Teams of 2 – Alternate Full Rounds

10 min AMRAP

15 Air Squats + 1 Lap Run

Rest 1 Min

10 min AMRAP

10 Pull-ups + 10 DB Push Press

Thurs

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

Plate G2OH – Plate OH Lunge

MB Squats – MB OTS

DB Pushups – DB Row

Heel Touches – Lying Scissors

Fri

In Teams of 2

Run 5 Laps Together

6 Rounds (3 each – alternating full rds)

15 Thrusters @95/65 lbs

15 Pull-ups

Run 5 Laps Together 

150 WBS

Run 5 Laps Together

Sat

In Teams of 2

20 min AMRAP

200 DU

20 DB Devils Press @40/20 lbs

Sun

5 Rounds of:

P1: Row 200/150m

P2: ME WBS @20/14 lbs

*rest 1 min everytime you change