10.26~11.01 WOD

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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