23 12월 12.23~12.29 WOD
Mon
9 min AMRAP
3 Wall Walks
3 Lap Run
Rest 2 min
9 min AMRAP
12 KBSDHP
12 KB Lunges (L=1)
12 Half Burpees to Tuck Jump
Tues
20 sec ON – 20 sec ON – 20 sec OFF / 4 Rounds / REST 1 min after every station
A. Heavy MB Squats – Jumping Squats
B. Ring Power MU – Ring Row
C. Pushups – Plank to Elbows
D. Bicycle Crunches – Hollow Hold
Wed
For Time:
15-12-9-6-3
DB Devils Press
DB Situps (single DB)
AES 2 Lap Run
Thurs
CLOSED
Fri
12 Days of Xmas
For Time
1 Lap Run
2 DB Squats
3 DB Push Presses
4 DB Thrusters
5 Kettlebell Swings (53/35 lb)
6 Hand Release Pushups
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Burpees
11 cal Row
12 Overhead Walking Lunges (45/25 lb Plate)
DB: 40/20 lbs
Sat
For Time:
50-40-30-20-10
Air Squats
Abmat Situps
AES: 10 Burpee Pull-ups
Sun
10 RFT
5 Inverted Burpees
10 Dbl KBS @20/12 kg
AES 1 Lap Run
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