04.26~05.02 WOD

26 4월 04.26~05.02 WOD

Mon
9 min AMRAP- Ascend by 2
Push-ups
KBSDHP
KB Lunges (L=1)
Ex. 2-2-2, 4-4-4, 6-6-6, etc
then…
6 RFT
30 Shoulder Touches (L+R=1)
30 Mountain Climbers (L+R=1)
30 Heel Touches (L+R=1)

Tues
In Teams of 2
For Time:
150 WBS
150 DB Cleans
10 Lap Run (5 each – alternate 1 lap)

Wed
In Teams of 2
100-80-60-40-20
Cal row
Push-ups
V-ups

Thurs
For Time:
5 RFT
30 RKBS
30 Abmat Situps
5 Lap Run

Fri
20 min EMOM
Odd: 3 DB complex
Even: 6 DB Slides (Up+Dwn=1)
*DB Complex: 1 Devils Press + 2 Push Press + 3 Squats

Sat
Tabata @each station/ rest 2 min between
A. Jumping Lunges
B. Lying Scissor Kicks
C. AKBS
D. Plank KB Taps

Sun
5 RFT
20 DB Snatch (L=1)
15 Burpees
then…
5 RFT
20 DB Hang C&J (L=1)
15 DB Hops (L+R=1)
*one DB for all movements