03.16~03.22 WOD

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