05 7월 07.05~07.11 WOD
Mon
15 sec ON – 15 sec HOLD – 15 sec ON – 15 sec REST / 3 Rounds @each station / 1 min rest between stations
Air Squat – Hold – Air Squat
Pushup – Hold – Pushup
Plate G2OH – OH Hold – Plate G2OH
Ring Row – Hold – Ring Row
Tues
In Teams of 2
10 Rounds of (5 each / alternate full round)
25 WBS
-then-
5 Rounds of (You Go, I Go / alternate mvmnt)
10 Burpees
12 V-ups
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
Banded KB Swings
Mountain Climbers
Kneeling KB Curl to Halos
Plank Knees to Elbows
Thurs
15 min EMOM
2 Devils Press + 3 Push Press + 4 DB Lunges
Fri
5 RFT
24 Dbl RKBS
14 Burpees
4 Lap Run
Sat
In Teams of 2
For Time:
300 Air Squats
200 Abmat Situps
100 DB Snatch
Sun
8 min AMRAP
8 Burpee Broad Jumps
8 Lying Leg Raises
-2 min rest-
8 min AMRAP
21 AKBS
2 Lap Run
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