02 3월 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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