09 8월 08.09~08.15 WOD
MONDAY:
5 ROUNDS FOR TIME
30 SINGLE ARM DEADLIFT/ 15 EACH ARM
20 SINGLE ARM SQUAT/ 10 EACH ARM
10 SLOW CURL TO PRESS/5 EACH ARM
3 LAPS RUN + 6 BURPEES
TUESDAY:
80 BICYCLE CRUNCH
60 RUSSIAN KB SWINGS
40 PUSHUPS
20 KB LUNGES (L+R=1)
* REVERSE AND REPEAT
THEN…
50 V-UPS
WEDNESDAY
“FAST AND HEAVY”
21 DB THRUSTER
4 LAPS RUN
15 DB THRUSTERS
4 LAPS RUN
9 DB THRUSTERS
4 LAPS RUN
THURSDAY
6 ROUNDS
:40 ON :20 OFF
DB ROW
DB REVERSE LUNGE
PLANK DIPS
ALT V-UPS
FRIDAY
20min AMRAP
21 ABmat Situps
12 Dbl DB Snatch
6 Push-up to Toe Touch (L+R=1)
3 Lap Run
SATURDAY:
“GRIP AND RIP”
0:00-10:00
21 BURPEES
1 ROUND DT
18 BURPEES
1 ROUND DT
15 BURPEES
1 ROUND DT
12 BURPEES
1 ROUND DT
10:00-12:00 REST
12:00- FINISH
21 DB HOPS
1 ROUND DT
18 DB HOPS
1 ROUND DT
15 DB HOPS
1 ROUND DT
12 DB HOPS
1 ROUND DT
1 ROUND DT= 12 DEADLIFT+ 9 HANG POWER CLEAN+ 6 PUSH JERK
SUNDAY:
25 MIN EMOM
20 KB SDHP
30 LEG RAISE OVER KB (L+R=1)
40 CROSS CLIMBERS (L=R=1)
MAX PLANK
1 MIN REST
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