03.09~03.15 WOD

03.09~03.15 WOD

Mon

20 sec – 10 sec HOLD – 30 sec OFF / 3R

A. 1arm DB Hang Clean to OH – OH Hold

B. Other side

C. 1leg KB Deadlift – Bottom Hold

D. Other side

7 min AMRAP

14 MB Walking Lunges (L+R=1)

7 MB Half Burpee

14 MB Russian Twist (L+R=1)

 

Tues

For Time:

15 KBS + 5 KB Squat + 5 KB Push-ups 

14 KBS + 5 KB Squat + 5 KB Push-ups

…down to

1 KBS + 5 KB Squat + 5 KB Push-ups

AES 1 Lap Run with KB

 

Wed

3 RFT

500m

6 Burpees

20 DB Deadlifts

20 DB Push Press

6 Burpees

20 DB Pushups

20 DB Squats

6 Burpees

20 DB Snatch

20 DB Floor Press (scale to 1 DB)

-time cap 35 min-

 

Thurs

8 min AMRAP

8 MB OTShoulder

16 Jumping Lunges (L=1)

-2 min rest-

8 min AMRAP

16 Ring Rows

16 Abmat Sit-ups 

 

Fri

For Time:

80 DB Clusters

EMOM: 4 Burpees

 

Sat

For Time:

Cash in: 1k Row

75 Burpees

75 WBS

Cash out: 8 Lap Run

 

Sun

For Time:

30-20-10

MB Burpees

MB Squats

AES: 1 Lap with MB

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