05.31~06.06 WOD

31 5월 05.31~06.06 WOD

Mon
For Time:
21-18-15-12
DB Clean
DB Push Press
AES 4 Lap Run

Tues
20 min AMRAP
20 KB Goblet Squat
20 Push-ups
20 V-ups
1 LAP KB FARMER CARRY (CHANGE ARMS EVERY ROUND)

Wed
10 MIN MAX EFFORT
ROW CAL
-2:00 MIN REST-
10 MIN EMOM
MIN 1: 1:00 HEAVY PLATE PLANK HOLD
MIN 2 :40 PLATE HALOS

Thurs
7 min TIME CAP:
70 HEAVY DB Squats for time
-3:00 REST-
7 min AMRAP
ME Burpee to Broad Jump
-3:00 REST-
7 Rounds:
:40 ON- :20 OFF
ALT V-UPS

FRIDAY
5 RFT
20 One-arm Hang Clean to OH (10 EA. SIDE)
30 Leg Raise over DB
40 DB Glute Bridges
2 Lap Run

Sat
WONBIN 샘 FIGHTING!!!
10 Half Burpee Complex (4 Mtn Climbers + 4 Plank Jacks + Stand)
20 Jumping Lunges (L+R=1)
30 Star Catchers
40 Push-ups
50 Sit-ups
*REVERSE AND REPEAT (YES 50 SITUPS + 50 SITUPS)

Sun
2:00 x 10 Rounds
3 DB Devils Press
4 DB Push Press
5 DB Squats