20 4월 04.20~04.26 WOD
Mon
For Time:
50 DB Deadlifts
4 Lap Run
50 Abmat Sit-ups (xDB)
3 Lap Run
50 Box Step-ups (xDB)
2 Lap Run
50 DB Thrusters
1 Lap Run
@40/25 lbs
Tues
20 sec ON – 20 sec ON – 20 sec OFF / 4 R
Heavy MB Squats – MB Hold (@top)
Pike Pushups – Pike Hold (slightly bent elbows)
V ups – Hollow Hold
Band Pulls – Band Pull Hold
Wed
For Time:
50-40-30-20-10
Bicycle Crunches (L+R=1)
Mountain Climbers (L+R=1)
Shoulder Touches (L+R=1)
Reverse Lunges (L=1)
Thurs
5 RFT
10 DB Devils Press
3 Lap Run
Fri
For Time:
21-18-15-12-9-6-3
Burpee
MB Slam Hold
Cal Row
Sat
Tabata Bottom to Bottom
Air Squat – Squat Hold @bottom
Lsit OH Press – OH Hold @top
Lying Scissor Kicks – Hollow Hold
Ring Row – Ring Row Hold @top
Sun
50 Abmat Sit-ups
40 Heavy MB Pushups
30 Heavy MB Squats
20 Heavy MB OTS
10 Wall Walks
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