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)
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