21 9월 09.21~09.27 WOD
Mon
20 sec ON – 20 sec ON – 20 sec ON – 60 sec OFF /
Side Plank – Other Side – Front Plank
Top Squat – Bottom Squat – Full Squat
Lying Leg Raises – Toe Touches – Vups
Top Pushup – Bottom Pushup – Full Pushup
Tues
For Time:
30 DB Lunges (L=1)
3 Lap Run
30 DB Cleans (from ground)
3 Lap Run
30 DB Push Press
3 Lap Run
Wed
For Time:
100 Air Squats
80 Abmat Situps
60 KBS
40 Pushups
20 Burpees
Thurs
2 min x 10 Rounds
Odd: Row 300m
Even: 30 WBS
Fri
40 sec ON – 20 sec OFF / 4 Rounds
Bent over Plate Row
Plate Good Mornings
Plate Hollow Hold to OH
Plate Quick Feet
Sat
20 min AMRAP
20 Abmat Situps
15 AKBS
10 Burpees
5 Lap Run
Sun
8 RFT
10 DB Snatch (L+R=1)
20 DB Hops (L+R=1)
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