12.30~01.05 WOD

12.30~01.05 WOD

Mon

In Teams of 2

20 min AMRAP

20 DB Burpee Box Stepover (2DB)

40 DB Thrusters (2DB)

60 DB Situp (1DB)

2 Lap Run Together with DB (1 DB per person)

 

Tues

Zachary Teller

10 Burpees

10 Burpees

25 Push-ups 

10 Burpees

25 Push-ups

50 Lunges

10 Burpees

25 Push-ups 

50 Lunges

100 Sit-ups

10 Burpees

25 Push-ups 

50 Lunges

100 Sit-ups

150 Air Squats

 

Wed 

CLOSED

 

Thurs

In Teams of 2

2 RFT

50 Heavy MB OTS

50 Lighter MB Abmat Sit-ups 

50 Heavy MB Squat

50 Lighter MB V-ups

*use +30lbs for “Heavy”; -30 lbs for “Lighter”

 

Fri

The Seven

7 RFT

7 Pike/JudoPushups

9 DB Thrusters

7 Hanging Knee Raises

12 DB Deadlifts

7 AKBS

15 Ring Rows

 

Sat

2 min ON – 4 min OFF / 4 Rounds

Row 150m

7 Burpee to Target

ME WBS

 

Sun

8 RFT

6 DB Devil’s Press

Wall Climb + 1 Lap Run

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