09 3월 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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