01.06~01.12 WOD

01.06~01.12 WOD

Mon

7 RFT

20 Walking Lunges (L=1)

15 Ring Rows

10 Burpees

5 Lap Run

 

Tues

20 sec ON – 20 sec ON – 20 sec OFF / 4 Rounds

Battle Rope A – Battle Rope B

Single Leg Deadlifts – other side

Bicycle Crunches – Lying Scissor Kicks

1 arm Ring Row – other side

Plank Jumping Jacks – Mountain Climbers

 

Wed

20 min AMRAP

10 Heavy MBCleans 

20 MB Push-ups 

1 Lap MB Farmer’s Carry

 

Thurs

Row 250m

100 Abmat Sit-ups 

Row 500m

75 Abmat Sit-ups 

Row 750m

50 Abmat Sit-ups 

Row 1000m

25 Abmat Sit-ups 

 

Fri

10 min EMOM

Odd: Accumulate 30 sec Box L-sit Hold

Even: Accumulate 30 sec Pull-up Hold

5 RFT

10 Deck Squats

20 AKBS

10 Box Jumpovers

5 Wall Walks

 

Sat

In Teams of 2

10 min AMRAP – alternate full rounds

20 Air Squats + 1 Lap Run

-rest 2 minutes-

10 min AMRAP – You go, I go

5 DB Devils Press

10 V-up Complex

 

Sun

In Teams of 2

20 Rounds (10 each)

P1: 10 Burpees (full ROM)

P2: Heavy MB Hold

*no set rest when changing

-time cap 25 min-

No Comments

Post A Comment