09.21~09.27 WOD

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)