06 1월 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-
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