06 7월 07.06~07.12 WOD
Mon
20 min AMRAP
5 DB Cluster (Clean + Thruster)
10 Burpees
AES 2 Lap Run
Tues
For Time:
3km Row
200 Abmat Situps
100 Half Burpee to Tuck Jump (Knee2Waist)
Wed
25 min EMOM
- ME Heavy MB Hold (above belly button)
- 25 Bicycle Crunches (L+R=1)
- ME Wallsit Hold
- 25 Lying Toe Touches
- ME DB Push-up to Plank Slide Up/Down
Thurs
10 RFT
15 MB Hollow Rocks
25 Air Squats
50 Jumping Jacks
Fri
For Time:
100 Dbl RKBS @20/12 kg
OR
100 AKBS @32/20 kg
*EMOM: 7 Burpee
Sat
20 sec ON – 10 sec HOLD – 30 sec REST / 4R
Air Squats – Squat Hold
Pushup – Pushup Hold
Pullup/Ring Row – Pullup/Ring Row Hold
Lsit Plate Belly to OH – Lsit Plate OH Hold
Sun
For Time:
21-18-15-12-9-6-3
Dbl DB Snatch
AES 3 Lap Run
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