02.03~02.09 WOD

03 2월 02.03~02.09 WOD

Mon

5 RFT

35 Abmat Sit-ups 

25 AKBS

15 Burpees

5 Lap Run

Tues

20 sec ON – 20 sec ON – 20 sec OFF / 4 R

Heavy MB Squat – Heavy MB Hold

Plate OH Sit-ups – Plate OH Hold

Hanging Knee Raise- Hanging Knee Tuck Hold

DB Push-ups- DB Push-up Hold

Wed

Rest 2 min between stations 

5 min AMRAP

5 DB Lunges (L+R=1)

10 DB Push Press

5 min AMRAP

10 Ring Rows

15 Mountain Climbers (L+R=1)

5 min AMRAP

15 WBS

1 Lap Run

Thurs

In Teams of 2

20 min AMRAP – You Go, I Go

Row 250m

12 Burpees

6 MB OTS 

Fri

For Time:

21-18-15-12-9-6-3

DB Thrusters

AES 3 Lap Run

Sat

In Teams of 2

2 RFT

150 Abmat Sit-ups

100 WBS

50 Pull-ups

Sun

20 min AMRAP

10 V-up Complex

15 KBSDHP

20 Pushups

Lunge 40m (soft mat, back and forth)