08.03~08.09 WOD

03 8월 08.03~08.09 WOD

Mon

20 sec ON – 20 sec ON – 20 sec OFF / 3 R

A. Mountain Climbers- Floor Jacks

B. Plate Front Press  – Plate Hang to OH

C. Lying Toe Touches – Scissor Leg Raise

D. Top Half Squats – Bottom Half Squats

Tues

For Time: 

10-8-6-4-6-8-10

DB Devils Press

AES 2 Lap Run

Wed

9 min AMRAP  – Ascending by 2 reps

Box Dips

Ring Rows

-rest 90 sec-

9 min AMRAP –  Ascending by 2 rep

KB Swing Squat

Hollow Rocks

Thurs

Row 250m

100 Abmat Sit-ups 

Row 500m

75 Abmat Sit-ups 

Row 750m

50 Abmat Sit-ups 

Row 1000m

25 Abmat Sit-ups 

Fri

Cash in: Run 5 Laps

For Time:

100 AKBS @24/16 kg *EMOM: 7 Burpees

Cash out: Run 5 Laps

Sat

In Teams of 2

10 min AMRAP

P1: Plate OH Hold

P2: 15 Half Burpees

-rest 90 sec-

10 min AMRAP

P1: Wall sit Hold

P2: 20 Air Squats

Sun

15 min AMRAP

12 DB Deadlifts

9 DB Hang Clean

6 DB S2OH

3 Lap Run