02.10~02.16 WOD

10 2월 02.10~02.16 WOD

Mon

In Teams of 2

For Time:

500m Row

50 DB Devils Press

1000m Row

100 Burpees

2000m Row

200 Abmat Sit-ups 

Tues

6 min AMRAP

4 Hanging Knees to Elbows

8 KBSDHP

-2 min rest-

6 min AMRAP

3 Push-up to Knee Touch (L+R=1)

9 Walking Lunges (L+R=1)

-2 min rest-

6 min AMRAP

6 V-up Complex

12 Heel Touches (L+R=1)

Wed

5 min AMRAP

5 Heavy MB Clean + 1 Squat

10 Hollow Rocks

then…

5 RFT

10 Heavy MB Burpees

5 Lap Run

Thurs

Tabata / Rest 2 min between stations

20 sec ON – 10 sec OFF / 8 Rounds

Battle Ropes

DB Hang Clean + Push Press

Dbl KBS

Straight Arm Plank Hip Touches

Fri

In Teams of 3

20 min AMRAP

P1: 1 Round of DB “DT”(12 DL, 9 HPC, 6, S2OH)

P2: 2 Lap Run

P3: Rest

*Rotate when P1 and P2 are done

Sat

In Teams of 2

5 Rounds EACH

P1: 200m

P2: ME WBS

*rest 1 min every time you change with partner

Sun

For Time:

50-40-30-20-10

AKBS @24/20 kg

Abmat Sit-ups

AES 3 Lap Run