06.22~06.28 WOD

06.22~06.28 WOD

Mon

For Time:

1 DB Complex

5 Lap Run

2 DB Complex

4 Lap Run

3 DB Complex

3 Lap Run

4 DB Complex

2 Lap Run

5 DB Complex

1 Lap Run

DB Complex:

1 DB Devils Press

2 DB Push Press

4 DB Lunges (L=1)

 

Tues

10 min EMOM 

ODD: 12 Pull-ups

Even: ME Box Tuck Hold

10 min AMRAP

15 AKBS

15 V-ups

15 Ring Rows

 

Wed

TABATA – rest 90 sec between Stations

Battle Ropes

Bottom to Bottom KB Goblet Squats

Bicycle Crunches

Side Plank Raises (alternate sides each rd)

 

Thurs

20 min AMRAP

500m Row

40 Abmat Situps

30 Mountain Climbers (L+R=1)

20 Shoulder Touches (L+R=1)

10 Burpees

 

Fri

8 RFT

16 WBS

10 DB Box Step-overs

4 Wall Walks

 

Sat

For Time:

20-18-16…4-2

DB Snatches (L=1)

Burpees

 

Sun

20 min AMRAP

P1: Row 500m

P2: Plank Hold or Heavy MB Hold

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