04.06~04.12 WOD

06 4월 04.06~04.12 WOD

Mon

5 Rounds NOT for time

10 DB Deadlifts

10 DB Squats

5 Rounds NOT for time

10 DB Push-ups 

10 Plank DB Slides

Tues

Accumulate 30 KB Turkish Getups (15 each arm) @24/16kg

*everytime you break 15 Burpees

Core Finisher:

5 Rounds of

10 sec Hollow Hold

10 Alligator Rolls

10 sec Superman Hold

1 min REST

Wed

Row 5km

Core Finisher:

50 DB Abmat Sit-ups 

Thurs

5 Rounds of

3 min AMRAP – 1 min REST

15 AKBS @24/16 kg 

30 Jumping Jacks

Fri

8 Rounds of:

8 Heavy MB Clean

AES 1 min Plank

Sat

3 RFT

50 Abmat Sit-ups

40 Air Squats

30 DB Deadlifts

20 DB Snatches

10 Burpees

Sun

Tabata – rest 2 min between

DB Lsit OH Press

MB Hollow Rocks

MB Push-ups