04.05~04.11 WOD

05 4월 04.05~04.11 WOD

Mon
In Teams of 2
12 Rounds (6 each)
P1: Wallsit Hold
P2: 2 Lap Run

12 Rounds (6 each)
P1: Plank Hold
P2: 10 Burpees

Tues
Tabata
20 sec ON – 10 sec OFF / 8 Rounds @each station / 1 min rest between
Ring Rows
MB Squats
DB Bear Crawl to Slides
Tuck Ups

Wed
Row 100 cal for time
*EMOM 6 Burpee over Rower (start w/ Burpees)

Thurs
20 min AMRAP
40 Abmat Situps
30 Push-ups
20 KBSDHP
1 Lap KB Front Rack Carry

Fri
2:00 x 10 Rounds
Odd: 20 Air Squats + 2 Lap Run
Even: 10 DB Clean + 12 DB Push Press

Sat
For Time:
50-40-30-20-10
DB Snatches (L=1)
AES 15 Burpee + 15 DB Hops (L+R=1)

Sun
20 min AMRAP
12 DB Renegade Row (L=1)
12 DB Thrusters
4 Lap Run