11.09~11.15 WOD

09 11월 11.09~11.15 WOD

Monday:
12 MIN AMRAP
10 DB pushup
10 😈Devils Press (35/20)
10 Renegade Row

Then…
FOR TIME
50 flutter kicks
25 v-ups
50 flutter kicks
25 v-ups
*Score is total TIME

Tuesday:
2 ROUNDS:
50 HEAVY MB DEADLIFT
50 HEAVY MB SQUATS
50 MB HALF BURPEE

*Dont go too light today! A weight you can do 10+ reps unbroken when fresh!
*Every time you REST/ DROP BALL
20 AB MAT SITUPS
*START with 20 AB MAT SITUPS
*must break at least 1x each round 😆
*standing for more than :03= breaking

Wednesday:
ON A 20MIN CLOCK
0:00-5:00
MAX RUN or ROW
5:00-7:00
REST
7:00-17:00
EMOM
ODD: 15-20 Plate G2OH
EVEN: 10-12 Plate Halos*
*Switch direction each rep

15:00-20:00
MAX RUN OR ROW

Thursday:
4 ROUNDS
:40 on- :20 off
ALT Single Arm Russian KB SWINGS
SIDE PLANK right
SIDE PLANK left
KB SWING SQUAT
PLANK

Friday:
CA$H in: 1000m ROW
21-15-9
THRUSTERS
BURPEES
CA$H out: 100 AB MAT SITUPS

Saturday:
8 MIN AMRAP
14 WBS
1 LAP RUN

2:00 REST

5 MIN AMRAP
*reps ascending by 2↗️
BIKE CRUNCH (L+R=1)
WINDSHIELD WIPERS (L+R=1)

Sunday:
20MIN AMRAP
20 DB SNATCH (L=1)
20 ALT-Vups (L=1)
4 LAPS RUN
*Change arms after every rep