07.27~08.02 WOD

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

1. Battle Ropes
2. Alternating Leg V-up
3. DB Box Step-ups (2xDB)
4. 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