11.16~11.22 WOD

16 11월 11.16~11.22 WOD

Monday:
FOR TIME:
40 KB SUMO DEADLIFT
40 KB SUMO SQUAT
4 LAPS RUN
30 PUSHUPS
30 SHOULDER TAPS
3 LAPS RUN
20 KB DEAD LIFTS
20 KB GOBLET SQUAT
2 LAPS RUN

Tuesday:
5 ROUNDS
20 SINGLE DB HANG CLEAN (10/ each arm)
20 SINGLE ARM push press (10/each arm)
20 BICYCLE CRUNCH (L+R=1)
then all together…
2:00
MAX BURPEES

Wednesday:
3 ROUNDS:
50 WBS
3 laps run
*Every time you break your WBS 15 ab mat situps

Thursday:
Max effort:
3 ROUNDS:
1:00 on 1:00 off
ROW

3 ROUNDS:
1:00 on 1:00 off
DU

3 ROUNDS:
1:00 on 1:00 off
V-up Complex

3 ROUNDS:
1:00 on 1:00 off
PLANK

Friday:
CASH IN: 5 Laps run
4 Rounds for Time:
30 MB LUNGE (L=1)
20 PUSHUPS
10 MB CLEAN

Saturday:
8 LAPS RUN
30 DB SNATCH (L=1)
8 LAPS RUN
20 DB SNATCH (L=1)
8 LAPS RUN
10 DB SNATCH (L=1)

Sunday:
3-9-15-21-15-9-3
KBS
BURPEES
AB MAT SITUPS