02.24~03.01 WOD

24 2월 02.24~03.01 WOD

Mon

30 sec ON – 30 sec OFF / 5 Rounds

DB Push-up to Row

Plank DB Slides (Up/Dwn)

90 sec ON – 90 sec OFF / 5 Rounds

2 Lap Run

ME WBS

Tues

For Time:

50-40-30-20-10 reps of

AKBS

Half Burpees

Abmat Sit-ups 

Wed

20 sec ON – 10 sec HOLD – 30 sec OFF / 10R

Ring Row – Hold @top of Row – REST

Tabata @each station / rest 2 min after each

DB Deadlift

Tuck Ups

Bicycle Crunches

Battle Ropes

Thurs

8 min AMRAP

10 MB Cleans

10 MB Deck Squats

-2 min REST-

8 RFT

10 Plate Hang to OH 

10 Plate OH Lunge (L+R=1)

Fri

20 min AMRAP

15 Burpee Box Overs

15 K2E

15 DB Push Press

1 Lap DB Farmers Carry

Sat

For Time:

120 Air Squats

Row 1000m

100 Abmat Sit-ups 

Row 800m

80 Push-ups

Row 600m

100 Abmat Sit-ups

Row 400m

120 Air Squats

Sun

6 min AMRAP 

6 KBSDHP

6 KB Front Rack Lunges (L=1)

-rest 2 min-

6 min AMRAP

12 Hollow Rocks

12 Mountain Climbers (L+R=1)

-rest 2 min-

6 min AMRAP

3 Wall Walks

3 Lap Shuttle Run (wall to wall)