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
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