12.23~12.29 WOD

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