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
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