05.11~05.17 WOD

11 5월 05.11~05.17 WOD

Mon

5 min AMRAP

10 Hollow Rocks

10 V-ups

10 Supermans 

then…

10 RFT

5 One arm DB Clean to OH

5 DB OH Lunges

*change sides each round

Tues

20 sec ON – 20 sec HOLD – 20 sec REST / 4R

KB 2-hand Clean – KB Front Rack Hold

Heavy MB Squats – Heavy MB Hold

Judo Pushups – Fwd Lean Plank @top

Ring Rows – Ring Row Hold

Wed

10 RFT:

20 Abmat Situps

5 DB Devils Press

Thurs

40 sec ON – 20 sec OFF / 4 Rounds

Bear Crawls

Walking Lunges

Pull-ups

Single Arm RKBS (switch @top of swing)

Fri

5 Rounds of:

P1: Row 200/150m

P2: ME WBS

*rest 1 min everytime you switch with partner 

Sat

20 min AMRAP

30 Abmat Situps

20 DB Lunges (L=1)

10 DB Hang Clean to OH

Sun

For Time:

150 AKBS @24/16 kg

*everytime you break: 15 Burpees