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
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