06.28~07.04 WOD

28 6월 06.28~07.04 WOD

Mon
In Teams of 2
10 Rounds (5 each – alternating)
P1: 15 DB Thrusters
P2: Plank Hold
-then-
10 Rounds (5 each – alternating)
P1: 3 Lap Run
P2: DB Front Rack Hold

Tues
45 sec ON – 15 sec OFF / 4 Rounds
MB Deck Squat to High Jump
MB Step Chest Pass
MB V-ups
MB Lunge Chops

Wed
20 sec ON – 20 sec ON – 20 sec OFF
4 Rounds @each station / 1 min REST btwn
Air Squats – Squat Hold
Push-ups – Push-up Hold
Plate G2OH- Plate OH Hold
Ring Row – Ring Row Hold

Thurs
3 RFT
45 Abmat Situps
30 AKBS
15 Burpees
3 Lap Run

Fri
20 min EMOM
Odd: 12 DB Push-up to Row (L=1)
Even: 8 DB Cleans + 8 DB S2OH

Sat
In Teams of 2
16 Rounds of (8 each)
8 KBSDHP + 8 KB Goblet Squats
-then-
16 Rounds of (8 each)
8 Burpees

Sun
18 min AMRAP
6 Dbl DB Snatch
12 DB Lunges
2 Lap Run