04.19~04.25 WOD

21 4월 04.19~04.25 WOD

Mon
For Time:
10-8-6-4-2
DB Devils Press
20-16-12-8-4
DB Push Press
AES 2 Lap Run

Tues
In Teams of 2
7 RFT (7 together, You Go, I Go)
7 Deck Squats
14 Jumping Squats
14 RFT (7 each, Alt full rounds)
7 Burpees
14 Cross Climbers(L+R=1)

Wed
In Teams of 2
10 Rounds (5 each)
P1: Row 300/250m
P2: Plate OH Hold
*rest 30-60 sec everytime you switch

Thurs
40 sec ON – 20 sec OFF / 4 Rounds
Donkey Kicks
DB Push-up to Row
Lateral Mountain Climbers
DB Muscle Cleans

Fri
20 min AMRAP
30 Abmat Situps
15 DB Thrusters
3 Lap Run

Sat
In Teams of 2
10 RFT (5 each – Alternating full rounds)
15 Jumping Lunges (L+R=1)
1 Lap Run

5 RFT (5 each – You go, I go)
20 DB Snatches
20 DB Hops (L+R=1)

Sun
In Teams of 2
8 min AMRAP
P1: 12 AKBS
P2: Wall sit Hold
-1 min rest-
8 min AMRAP
P1: 8 Burpees
P2: Plank Hold