16 3월 03.16~03.22 WOD
Mon
“The Longest Mile”
4 RFT
10 Burpees
1 Lap Run
10 Air Squats
1 Lap Run
10 Push-ups
1 Lap Run
10 Sit-ups
1 Lap Run
Tues
30 sec ON – 30 sec OFF / 3 Rounds
Power Ring MU
Small Box Jumpovers
40 sec ON – 20 sec OFF / 4 Rounds
Plate Front Jacks
Roving Planks on Elbows
KB Swing Squat
Heel Touches
Wed
20 min AMRAP
Row 500m
5 DB Devils Press
10 DB Box Stepover
Thurs
5 RFT
35 Abmat Sit-ups
15 KBSDHP
10 KB Lunges (L=1)
Fri
Cindy
20 min AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats
Sat
For Time:
150 AKBS @24/16 kg
EMOM: 5 Burpees
Sun @b3
6 RFT
24 Air Squats
24 Push-ups
24 Walking Lunges
5 Lap Run
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