04.12~04.18 WOD

12 4월 04.12~04.18 WOD

Mon
In Teams of 2
8 min AMRAP
P1: Plank Hold
P2: 3 DB Devils Press
-rest 2 min-
8 min AMRAP
P1: DB Farmer’s Hold
P2: 2 Lap Run

Tues
20 min EMOM
Odd: 5 KBSDHP + 10 KB Lunges (L=1)
Even: 20 Push-ups

Wed
For Time:
Row 2.5km + 20 Abmat Situps
Row 2km + 40 Abmat Situps
Row 1.5km + 60 Abmat Situps
Row 1km + 80 Abmat Situps
Row .5km + 100 Abmat Situps

Thurs
5 RFT
20 DB Push Press
20 Renegade Rows (L=1)
20 DB Slides (L=1)
5 Lap Run

Fri
20 min AMRAP
40 Mountain Climbers (L+R=1)
30 Plank KB Touches (L+R=1)
20 RKBS
10 Burpees

Sat
In Teams of 2
9 min AMRAP
P1: Wallsit Hold
P2: 2 Lap Run
-rest 1 min-
9 min AMRAP
P1: Plank Hold
P2: 20 DB Hops (L+R=1)

Sun
Tabata (bottom to bottom)
A. Ring Rows
B.Kneeling Pushups (scale to hold@top)
C. Air Squats
*rest 2 min between stations