03.02~03.08 WOD

03.02~03.08 WOD

Mon

For Time:

50 DB Thrusters

5 Lap Run

40 DB Burpees

4 Lop Run

30 DB Hang Cleans

3 Lap Run

20 DB S2OH

2 Lap Run

10 DB Devils Press

1 Lap Run

 

Tues

20 sec ON – 10 sec HOLD – 30 sec OFF / 4 R

Pushups- Pushup Hold

KB Bent over Row – Row Hold

MB Squat – Squat Hold

Box Dips – Lsit Hold

20 sec ON – 20 sec OFF / 16 R (alternating)

Lying Scissor Kicks

Lying Toe Touches

 

Wed

For Time:

50-40-30-20-10

DB Snatch (L=1)

Abmat Sit-ups

AES 2 Lap Run with DB

 

Thurs

60 sec @each station / 4 Rounds

A. DB Push-up to Row

B. Box Step-ups

C. V-up Complex

D. Ring Rows

E. REST

 

Fri

For Time:

2000m Row

100 WBS

50 AKBS

 

Sat

20 min AMRAP 

60 Walking Lunges (L=1)

40 Abmat Sit-ups

30 Plate G2OH

 

Sun

7 min AMRAP – Ascending reps by 2

KBSDHP

KB Goblet Squats

-rest 2 min-

7 min AMRAP

14 MB Push-ups 

14 MB V-ups

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