11.02~11.08 WOD

02 11월 11.02~11.08 WOD

Monday:
30min amrap
15 kbs
15 burpees
800m row
15 kbsdhp
15 pushups

Tuesday:
10-20-30-40-30-20-10
MB lunge L=1
MB Russian Twist LR=1
AES 2 lap run

Wednesday
Strength:
5×5
Tempo goblet squat
:05⬇️- :03⏸ @bottom – :01 ⬆️

1min on-1 min off
3 rds
MAX EFFORT
Slider knee to elbow on turf
Shuttle run
Bike crunch

Thursday
4 rounds
:40on- :20off
Db curl to strict press left
Db curl to strict press right
Side oblique crunch+ leg lift left
Side oblique crunch+ leg lift right
Db curtsy lunge
curtsy lunge NO DB
Total time: 24:00

Friday
0-8:00
4- 1 arm db thruster/side
6 -1arm db deadlift/ side
1:00 rest
9:00-15:00
8 laps run
15:00-23:00
4 2db thruster
8 2 db deadlift

Sat:
10min EMOM
7-10 burpee
2:00 rest

10 min MAX EFFORT Row
2:00 rest

10 min EMOM
15-20 v-ups

Sun:
PICK YOUR POISION:
DB KB OR HEAVY BALL

30 FRONT SQUATS
60 ab mat situps
2 laps farmers carry

20 FRONT SQUATS
40 AB MAT SITUP
2 laps farmer carry

10 FRONT SQUATS
20 AB MAT SITUPS
2 laps farmers carry