10.19~10.25 WOD

19 10월 10.19~10.25 WOD

Mon

9 min AMRAP 

9 MB Pushups

9 Heavy MB Squats

1 Lap MB Carry

-rest 2 min-

9 min AMRAP 

9 V-ups

15 Lying Toe Touches

15 Lying Leg Raises

Tues

For Time:

21-15-9-3-9-15-21

Dbl KBS

Burpees

AES 3 Lap Run

Wed

20 sec ON – 20 sec ON – 20 sec OFF / 5 Round

Jumping Squats – Squat Hold

DB Muscle Cleans – DB Push Press

Plate G2OH – OH Hold 

One Arm Ring Row – Other Arm

Thurs

20 min AMRAP 

500m Row

25 Push-ups 

15 V-ups

5 Deck Squats

Fri

Tabata

20 sec ON – 10 sec OFF / 8 Rounds 

A. Half Kneeling KB Windmill

B. Half Kneeling KB Body Chops 

C. Jumping Lunges

D. Mountain Cross Climbers

Sat

10 RFT

5 DB Devils Press

2 Lap Run

Sun

7 min AMRAP 

14 DB Thrusters

1 Lap DB Farmer’s Carry

-rest 2 min-

7 min AMRAP 

20m Burpee Broad Jump

20m Bear Crawls Relay