13 4월 04.13~04.19 WOD
Mon
5 RFT
10 DB Push-up to Row (L=1)
10 Dbl DB Snatch
10 DB Thrusters
1 min REST
Tues
12 min EMOM
Odd: 8 Burpees + 16 Mtn. Climbers (L+R=1)
Even: 30 sec Plank Hold
Finisher:
5 Rounds
10 sec: Jumping Squats
10 sec: Squat Hold
20 sec: Air Squats
20 sec: REST
Wed
2 RFT
100 Jumping Jacks
80 Abmat Sit-ups
60 AKBS
40 Judo Pushups
20 KB Goblet Lunge (L=1)
Thurs
2 min ON – 2 min OFF / 5 Rounds
10 Jumping Squats
10 Burpees
10 Shoulder Touches (L+R=1)
ME Plank Knee to Elbows
Fri
For Time:
50 DB Clusters
*EMOM: 5 Burpees
Sat
“Jordan”
For Time:
100 KBS @24/16 kg
100 Sit-ups
100 Air Squats
100 Push-ups
Sun
Cash in: Row 1000m
10 RFT
10 DB Lunges (L=1)
5 DB S2OH
Cash out: Row 1000m
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