11.23~11.29 WOD

23 11월 11.23~11.29 WOD

Monday:
4 SETS
Every 5:00
4 LAPS RUN
20 DOUBLE R KBS
-remaining time is rest-

TABATA Tuesday:
a) ROW
b) BATTLE ROPE JUMPING JACKS
c) SQUAT TO SIDE KICK
d) AB YOU CHOOSE FRM FOLLOWING (cant decide? COACH CHOICE😉)
Toe touch/ bike crunch/V-up/Scissor kick
[every other round no rest :10 hollow hold]

Wednesday:
70 AIR SQUATS
then….
3 ROUNDS
2 LAPS RUN
20 AB MAT SITUPS
40 DB REV LUNGE (L=1)*1 DB
20 LEG RAISE OVER DB (L+R=1)

Thursday:
4 ROUNDS @ EACH STATION
:40on- :20off
Deficit HEAVY KB SUMO DEADLIFT
*(stand on 45# plate)
RING ROW
GLUTE BRIDGE
DB FLOOR PRESS

Friday:
On a 20:00 clock…
0:00-10:00
Ascending by 2
2 DB DEADLIFT
2 DB CLEAN
2 DB FRONT SQUAT
*AES: 2 LAPS
10:00-12:00 REST
12:00-20:00
8 min EMOM
Even: 12 WINDSHIELD WIPERS
Odd: 21 AB MAT SITUPS

Saturday:
0:00-6:00
10 BURPEE
20 HEAVY MB RUSSIAN TWIST (L+R=1)

0:00- 8:00 REST

8:00-14:00 ROW

14:00-16:00 REST

16:00- 22:00 RUN

Sunday:
7MIN AMRAP
15 THRUSTER
10 INVERTED BURPEE
2:00 REST
7MIN AMRAP
15 WBS
1 LAP RUN