08.02~08.08 WOD

02 8월 08.02~08.08 WOD

Mon
5 ROUNDS FOR TIME ONE DUMBELL:

10 LUNGES (L+R=1)
15 STANDING CHEST PRESS
:30 REST
20 DB SQUATS
25 PALM PARALLEL or 2 HAND DB CURL

then…
100 BICYCLE CRUNCH

Tues
2:00 x 10 Rounds
20 AKBS + 2 Laps

Wed
2 Rounds
100 Abmat Situps
80 Air Squats
60 Push-ups
40 Scissor Kick

THURSDAY
CASH IN: 40 BURPEES
4 ROUNDS
30 GLUTE BRIDGES
20 /EACH SIDE SINGLE ARM PUSH PRESS
10/ EACH SIDE 2 HAND DB SITUP CHOP
CASH OUT: 40 BURPEES

FRIDAY:
4 ROUNDS at EACH STATION then change
:40 on- :20 off
STATION 1: KB SUMO SQUATS
1st ROUND REGUALR
2nd ROUND 2 BOUNCE AT BOTTOM
3rd ROUND 5 BOUCE AT BOTTOM
4th ROUND REGULAR

STATION 2: MOUNTAIN CLIMBERS
1st ROUND REGULAR
2nd ROUND :02 HOLD
3 rd ROUND :05 HOLD
4th ROUND REGULAR

STATION 3: KB SUMO DEADLIFT
1st ROUND REGULAR
2nd ROUND 2 BOUNCE AT BOTTOM (DO NOT TOUCH FLOOR)
3rd ROUND 5 BOUNCE AT BOTTOM (DO NOT TOUCH FLOOR)
4th ROUND REGULAR

STATION 4: SEATED IN OUTS
1st ROUND REGULAR
2nd ROUND :02 STRAIGHT LEG PULSE
3nd ROUND :05 STRAIGHT LEG PULSE
4th ROUND REGULAR
SATURDAY
For Time:
100 DB Curtis P
1 Power Clean + 2 Lunges + 1 Push Press

SUNDAY
TABATA

THRUSTER
PUSHUP/ PUSHUP ROTATION
SCISSOR KICKS/ SIDE HEEL TOUCH
MOUTAIN CLIMBER/ MOUNTAIN JACK