09.28~10.04 WOD

28 9월 09.28~10.04 WOD

Mon

For Time: 

Row 5k

E2MOM: 10 Burpees

Tues

40 sec ON – 20 sec OFF / 4 Rounds

Lying Leg Raise to Hip Thrust

DB Pushup to Row

Mountain Climbers

Alternating V-ups

Wed GPP

10 RFT:

5 DB Complex

10 Burpees

2 Lap Run

*DB Complex: DB Clean + DB Squat + Lunge (L+R)

Thurs

CLOSED

Fri GPP

For Time:

50 AKBS, Abmat Situps + 5 Lap Run

40 AKBS, Abmat Situps + 4 Lap Run

30 AKBS, Abmat Situps + 3 Lap Run

20 AKBS, Abmat Situps + 2 Lap Run

10 AKBS, Abmat Situps + 1 Lap Run

Sat

Tabata *Bottom to Bottom

20 sec ON – 10 sec HOLD / 8 Rounds

*rest 2 min between Stations

Air Squats (hold @bottom)

Ring Rows (hold @top)

Pushups (hold @bottom – scale: hold @top)

Plate G2OH (hold @top)

Sun

10 RFT:

10 KBSDHP

10 KB Goblet Squats

10 Burpees

1 Lap Run with KB