06.01~06.07 WOD

01 6월 06.01~06.07 WOD

Mon

For Time:

Cash in – 50 WBS 

5 RFT

20 DB Front Rack Lunges (L=1)

20 DB Situps

*use 1 DB for both (same one)

Cash out – 50 WBS

Tues

8 min EMOM

Odd: ME Negative Pull-ups

Even: ME Plank Hold

10 min AMRAP

15 AKBS

10 Burpees

2 Lap Run

Wed

20 sec ON – 20 sec ON – 20 sec OFF / 4R

DB Floor Press – DB Floor Wipers

Pushups – Mountain Climbers

Lying Flutter Kicks – Heel Touches

Jumping Squats – Air Squats

Thurs

24 min EMOM

A. 5 Deck Squats

B. 10 Heavy MB OTS

C. 15 V-ups

D. 20 Box Step-ups (L=1)

Fri

9 RFT

3 Wall Walks

9 KBSDHP

1 Wall Climb to 1 Lap Run

Sat

60 sec ON – 60 sec OFF / 4 Rounds

Cal Row

DB Man-makers

Reverse Burpees (Deck Squat to HS)

Sun

5 RFT

10 MB V-ups

20 Push-ups 

40 MB Lunges (L=1)