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
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