27 4월 04.27~05.03 WOD
Mon
For Time
50 DB Cleans
1 Lap Run
50 DB Push Press
2 Lap Run
50 DB Lunges (L=1)
3 Lap Run
50 Hand Plank Toe Taps (L=1)
4 Lap Run
50 Abmat Situps
5 Lap Run
Tues
20 sec ON – 20 sec ON – 20 sec OFF / 4R
A. Plate G2OH – Standing Plate Forward Press
B. Plate Russian Twist – Plate Hold Deadbug
C. Plate Chops – Plate Chops other side
D. Plate OH Situps – Plate OH Hold
Wed
Tabata @each Station / Rest 2 min between
A. Heavy MB Clean
B. Hand on Box Jump overs
C. KBSwing Squat
D. Lying Tuck ups
Thurs
5 RFT
7 DB COMPLEX
5 Lap Run
*DB Complex: 2 DB Push-up to Row + DB Snatch + Thruster + 2 Lunges
Fri
6 RFT
20 DB Snatches (L=1)
20 WBS @20/14 lbs
1 Lap Run with DB
Sat
20 sec ON – 20 ON – 20 OFF / 4 Rounds
Jumping Lunges – Lunges
MB Situps – Abmat Situps
Blast Off Pushups – 2 Leg Mountain Climbers
Hanging Knees to Elbows – Lying Toe Touches
Sun
15 min AMRAP
21 cal Row
15 Burpees
9 DB Hang Clean to OH
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