05.18~05.24 WOD

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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