04.27~05.03 WOD

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