03.02~03.07 WOD

02 3월 03.02~03.07 WOD

Mon
40 sec ON – 20 sec OFF / 4 Rounds
A. DB 1arm Hang Clean to OH
B. DB Plank Pull Through
C. DB Front Rack Lunges
D. Quick Feet

Tues
For Time:
12-9-6-9-12
DB Devils Press
AES 3 Lap Run

Wed
20 sec ON – 20 sec ON – 20 sec REST / 4R
*Go 4R @each station then move to next
A. Air Squat – Hold @Bottom
B. Hollow Rocks – Hollow Hold
C. DB Push Press – DB Rack Hold
D. Plank Arm Marches – Plank Hold

Thurs
Row 3000m
E2MOM: 10 Burpee over Rower

Fri
2:00 x 10 Rounds
Odd: 12 DB Snatch + 2 Lap Run
Even: 1 min Plate weighted Plank

Sat
Rest 2 min between AMRAPs
5 min AMRAP #1
15 V-ups
15 AKBS

5 min AMRAP #2
10 Shoulder Touches
20 Mountain Climbers (L+R=1)
30 Floor Jacks

5 min AMRAP #3
25 Air Squats
1 Lap Run

Sun
5 RFT
20 DB Push-up to Row (L=1)
20 DB Lunges (L=1)
5 Lap Run