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)
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