07.20~07.26 WOD

20 7월 07.20~07.26 WOD

Mon

10 RFT

1 DB Complex

2 Lap Run

*DB Complex: 3 DB Devil Press + 3 DB Thrusters

Tues

20 sec ON – 20 sec ON – 20 sec OFF / 4 R

Box Dips – Box Lsit Hold

Ring Rows – Ring Row Hold

Plate G2OH – Plate OH Hold

Heavy MB Squats – Heavy MB Hold

Wed

5 min AMRAP

Wall Sit – EMOM 20 Air Squats

-rest 90 sec-

5 min AMRAP

Plank – EMOM 10 Burpees

-rest 90 sec-

5 min AMRAP

Hollow Hold – EMOM 5 Hollow Rocks

Thurs

For Time:

50-40-30-20-10

Star Catchers

Abmat Situps

Fri

2 min ON – 4 min OFF / 5 Rounds

Row 200m

10 Burpees

ME WBS

Sat

5 RFT

20 DB Snatch

4 Lap Run

Sun

“Georgie”

21 min AMRAP

Buy in: 65 Abmat Sit-ups 

7 Burpees

11 Push-ups 

22 KBS @24/16 k