06.21~06.27 WOD

21 6월 06.21~06.27 WOD

Mon
2:00 x 10 Rounds
Odd: 2 Rounds: 15 AKBS + 10 Burpees
Even: 5 Lap Run

Tues
20 sec ON – 10 sec OFF / 8 Rounds
*rest 90 sec between stations
Battle Ropes
WBS
Bicycle Crunches
Hip Touches (feet on box/wall)

Wed
30 sec ON – 30 sec OFF
40 sec ON – 20 sec OFF
50 sec ON – 10 sec OFF
60 sec ON – 60 sec OFF
Plank Hands to Elbows
Ring Rows
Plate G2OH
Plate Around the World

Wed
20 min AMRAP
12 DB Push-up to Row
10 DB Thrusters
2 Lap Run

Thurs
For Time:
Row 1000m + 50 Abmat Situps
Row 800m + 40 Abmat Situps
Row 600m + 30 Abmat Situps
Row 400m + 20 Abmat Situps
Row 200m + 10 Abmat Situps

Fri
8 min AMRAP
8 Heavy MB OTS
16 MB Push-ups
-rest 2 min-
8 min AMRAP
8 Heavy MB Squats
12 Burpees

Sat
5 RFT
20 Single DB Hang Clean to OH (10 ea side)
30 Abmat Situps
4 Lap Run

Sun
20 min EMOM
Odd: 5 DB Devils Press
Even: 20 DB Hops (L+R=1)