10.12~10.18 WOD

12 10월 10.12~10.18 WOD

Mon

6 RFT 

24 RKBS @32/24 kg

6 Wall Walks

4 Lap Run

Tues

20 sec ON – 20 sec ON – 20 sec REST / 4R

Heavy MB Squats – MB Hold Walk in Place

Heavy MB OTS – MB Pushups 

Side Plank – Other Side

Ring Row – Ring Row Hold

Wed

20 min EMOM 

Odd: 10 DB 1-arm Hang Clean to OH (same arm only)

Even: 20 DB Hops (L+R=1)

*switch arms every other round

Thurs

8 min AMRAP – Reps Ascend by 2 

DB Burpees (pushup to deadlift)

DB Lunges (L=1)

-rest 2 min-

8 min AMRAP 

16 WBS

2 Lap Run

Thurs

Tabata: 20 sec ON – 10 sec OFF / 8 Rounds

*rest 90 sec between stations

Battle Ropes

Plate Belly to OH (front chop)

Plate Around the Head (alt direction ea rd)

Deck Squat to Pistol (alt leg ea rep)

Fri

10 RFT

5 Heavy MBClean

10 MB Lunge (L=1)

2 Lap Run

Sat

3:00 x 7 Rounds

10 Burpees

10 DB Cleans

10 DB Thrusters

Sun

20 min AMRAP 

30 RKBS @32/24 kg

40 Abmat Situps

5 Lap Run