01.18~01.24 WOD

18 1월 01.18~01.24 WOD

MON
14 min EMOM
Odd: 10 DB Lunges (Farmer’s Hold, L=1)
Even: 12 DB Push Press

6 min EMOM
Odd: Plank
Even: REST

TUES
30 sec ON – 30 sec OFF / 5 Rounds
A. DB Push-up to Row
B. Abmat Situps
C. DB Cleans
D. Heel Touches
*don’t focus on speed, focus on lasting :30 by pacing

WED
2:00 x 15 Rounds
Row 15 cal

THURS
2:00 x 5 Rounds
25 Air Squats – Squat Hold (10 sec)

2:00 x 5 Rounds
10 Straight leg Inchworm to Pushup

FRI
2:00 x 10 Rounds
Odd: 4 DB Devils Press
Even: 8 DB Hang Clean + Push Press

SAT
20 sec ON – 10 sec OFF / 8 Rounds
*rest 2 min between stations
A. KB Front Rack Lunge
B. Judo Pushups
C. KB Bent over Row (alternate sides each rd)
D. Windshield Wipers

SUN
TBA – Coach’s Choice