18 5월 05.18~05.24 WOD
Mon
5 min AMRAP – Ascending Ladder by 3
WBS
Half Burpees
-rest 2 min-
5 min AMRAP – Ascending Ladder by 2
Plate G2OH
Plate Russian Twists (L=1)
-rest 2 min-
5 min AMRAP – Ascending Ladder by 1
Ring Rows
Sec Hold
Ex.
1 Ring Row + 1 sec Hold
2 Ring Rows + 2 sec Hold
Tues
For Time:
100 DB S2OH @35/20 lbs x 2
*everytime drop: 2 Laps DB Farmers Carry
Wed
20 min EMOM
Odd: 20 Abmat Situps
Even: KB Complex
KB Complex:
2 KBSDHP
3 KB Goblet Squats
4 KB Goblet Lunges (L=1)
Thurs
Tabata @each station / Rest 2 min between
Battle Ropes
Box Dips
Plate Around Head (change direction ea rd)
Cal Row
Fri
3 RFT
40 Tuck Rocks
30 AKBS
20 Jumping Squats
Sat
In Teams of 2
10 RFT (5 rounds each alternating)
10 DB Deadlifts
10 DB Push Press
then…
10 RFT (5 rounds each alternating)
20 Air Squats + 1 Lap Run
Sun
For Time:
50-40-30-20-10
Abmat Situps
Dbl RKBS
HR Pushups
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