03.08~03.14 WOD

08 3월 03.08~03.14 WOD

Mon
In Teams of 2
9 min AMRAP – Alternate full rounds
3 DB Devils Press
6 DB Push Press
-rest 3 min-
9 min AMRAP – Alternate full rounds
1 Lap DB Farmers Carry

Tues
20 min EMOM
Odd: 5 KBSDHP to Lunges
Even: 20 Bicycle Crunches (L+R=1)

Wed
In Teams of 2
10 Rounds (5 each)
10 AKBS + 10 Burpees
then…
10 Rounds (5 each)
20 WBS + 1 Lap Run

Thurs
40 sec ON – 20 sec OFF / 4 Rounds
Elbow to Plank to Shoulder Touches
Pushup to Mountain Climbers
Bear Crawl to DB Slide
Leg Raises over DB

Fri
Cash in: 50 DB Hops (L+R=1)
5 RFT
20 Single DB Hang Clean + Push Press
20 Abmat Situps
2 Lap Run
Cash out: 50 DB Hops (L+R=1)

Sat
In Teams of 2
For Time:
300 Abmat Situps
1 Lap Run Together
200 Air Squats
2 Lap Run Together
100 Burpees
3 Lap Run Together

Sun
Tabata
A. Plank Slides
B. Plate G2OH
C. Alternating V-ups
D. Plate Quick Feet