01.20~01.24 WOD

20 1월 01.20~01.24 WOD

Mon

Loredo 

5 RFT

24 Air Squats

24 Push-ups 

24 Walking Lunges

5 Lap Run

Tues

10 min EMOM

Odd: ME Strict Pull-ups 

Even: REST

13 min AMRAP 

11 KBS

9 KB 2-hand Clean

7 2-leg Donkey Kicks

Wed

10 min AMRAP – Ascending by 2 reps

cal Row 

Burpees 

-rest 2 min-

10 min AMRAP – Ascending by 2 reps

MB Box Step-ups

MB V-ups

Thurs

In Teams of 2

5 Rounds of:

20 Heavy MB OTS

2 Laps Run Together

then…

5 Rounds of:

20 Heavy MB Squats

20 MB Push-ups 

Fri

30 min AMRAP

P1: 500m Row

P2: 3 Rounds of Strict Cindy

*switch when both are done