01.13~01.19 WOD

13 1월 01.13~01.19 WOD

Mon

For Time:

21-15-9-15-21

MBClean to WBS

MB Burpee

AES 1 Lap Run with MB

Tues

In Teams of 2

Cash in: 2000m Row

2 RFT

100 AKBS

100 Abmat Sit-ups

Cash out: 2000m Row

Wed

10 min EMOM

Odd: ME Lsit DB OH Press

Even: ME Plank Hold

20 sec ON – 20 sec HOLD – 20 sec REST/4R

Pushups- Pushup Hold

Air Squat – Squat Hold

Ring Row – Ring Row Hold

Heel Touches – Hollow Hold

Thurs

20 min AMRAP

15 DB Hang Clean to Push Press

10 Hanging Knee Raises

15 Burpees

20 DB Lunges (L=1)

Fri

4 RFT

25 Heavy MB Squats

5 Lap Run 

Sat

4 Rounds of:

60 sec ME @each station

WBS

Plank Hold

REST

KBSDHP

Assault Bike

REST

Sun

In Teams of 2 for both stations

9 min AMRAP #1

7 DB Devils Press

-rest 2 min-

9 min AMRAP#2

18 Air Squats + 1 Lap Run