27 7월 07.27~08.02 WOD
Mon
18 min EMOM
Odd: 3 DB Complex
Even: 9 Burpees
*DB Complex:
3 DB Deadlift + 3 Hang Power Clean + 3 DB Front Squats
Tues
In Teams of 2
10 min AMRAP
P1: 3 Lap Run
P2: Plank Hold
-rest 90 sec-
10 min AMRAP
P1: 20 AKBS @24/16 kg
P2: Wallsit Hold
Wed
20 sec ON – 20 sec ON – 20 sec OFF / 4 R
DB Pushups – DB Bear Crawls
Hollow Rocks – Heel Touches
Jumping Lunges – Air Squats
Ring Rows – Ring Row Hold
Thurs
5 RFT
400m Row
30 Half Burpees
20 DB Push Press
10 Deck Squats
Fri
Tabata: 20 sec ON – 10 sec OFF / 8 Rounds
- Battle Ropes
- Alternating Leg V-up
- DB Box Step-ups (2xDB)
- Bicycle Crunches
*rest 2 min between stations
Sat
4 RFT
50 Abmat Situps
25 AKBS @24/16 kg
5 Lap Run
Sun
5 RFT
15 DB Thrusters
15 Burpee over DB
1 Lap Farmer’s Carry
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