07.06~07.12 WOD

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

1. ME Heavy MB Hold (above belly button)
2. 25 Bicycle Crunches (L+R=1)
3. ME Wallsit Hold
4. 25 Lying Toe Touches
5. 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