4tp Fitness | 01.25~01.31 WOD

25 1월 01.25~01.31 WOD

Posted at 07:09h in AF, 미분류 by fourtp 0 Comments

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Mon
20 min EMOM
Odd: 2 DB Push Press + 2 DB Front Squat + 2 DB Thruster
Even: 10 DB slides (L+R=1)

Tues
30 min EMOM
A. 10 Burpees
B. 10 Dbl KBS
C. 10 Alternating V-ups (L=1)

Wed
30 sec ON – 30 sec OFF / 5 Rounds
KB Reverse Lunges
KB Around the World
KB SDHP
Knee Tucks over KB (side to side)

Thurs
3:00 x 8 Rounds
Row 500m

Fri
4 RFT
35 Abmat Situps
25 Air Squats
15 Push-ups

Sat
Tabata
A. Single DB Hang Clean to OH (alt. sides each round)
B. Plank Arm Marches
C. Lying Knee Tucks
D. 1-leg Burpee (alt. sides each round)

Sun
Coach’s Choice