06.29~07.05 WOD

06.29~07.05 WOD

Mon

KB Bulgarian Split Squat x 4 sets each leg

10 reps + 10-sec hold @bot + 10 reps

 

10 min AMRAP

5 Straight-leg Inchworm to Pushups

10 Burpees

2 Lap Run

 

Tues

5 RFT

30 AKBS

20 Donkey Kick KB Side Hops (L+R=1)

10 Deck Squats

 

Wed

15 min AMRAP

15 DB Burpees (Push-up to Deadlift)

15 DB Thrusters

1 Lap DB Farmer’s Carry

 

Thurs

Cash In: 100 Abmat Sit-ups

5 RFT

20 Plate G2OH

20 Plate OH Lunges (L=1)

4 Lap Run

Cash Out: 100 Abmat Sit-ups

 

Fri

40 sec ON – 20 sec OFF / 4 Rounds

Lateral Bear Crawls

1-Arm Ring Rows (switch @top)

Plank Walkouts to Pushup

KBSwing Squat

 

Sat

15 min AMRAP

10 Burpees

5 DB Complex @50/30 lbs

1 Lap Run with DB

 

*DB Complex:

DB Snatch + DB Thruster + repeat w/ other side

 

Sun

Tabata @each station / 90 sec rest between

DB Push-up to Row

Battle Ropes

V-up Complex

Jumping Lunge

 

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