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
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