30 12월 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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