29 6월 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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