26 10월 10.26~11.01 WOD
Mon
Cash in: 4 Lap Run
8 RFT
8 KBSDHP
8 KB Goblet Squats
8 Burpee over KB
8 Leg Raises over KB (L+R=1)
Cash in: 4 Lap Run
Tues
2 min ON – 2 min OFF / 5 Rounds
5 DB Devils Press
ME DU (scale: DB Hops)
Wed
For Time:
4 RFT
14 DB Clusters
4 Lap Run
Thurs
20 sec ON – 20 sec ON – 20 sec OFF / 5R
A. DB Pushups – DB Plank Slide Up/Down
B. Toe Touches – Leg Raise to Hip Thrust
C. Bent over 1-arm KB Row – other side
D. Side Plank Hip Raise – other side
Fri
3:00 x 6 Rounds
10 Burpees + 20 Air Squats + 2 Lap Run
Sat
12 RFT (alternate sides each round)
6 One-arm DB Cleans
6 One-arm DB Push Press
12 DB Sit-ups
Sun
60 sec ON – 30 sec OFF / 4 Rounds
A. Walking Lunges
B. Plate Plank Hold
C. Heavy MB Squats
D. Power Ring MU
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