08.30~09.05 WOD

30 8월 08.30~09.05 WOD

MONDAY:
STRENGTH
5×10
KB TEMPO SQUATS
:05 DOWN :03 HOLD :01 UP

15MIN AMRAP
20 PUSHUPS
20 KB SUMO DEADLIFT
20 SIDE PLANK REACH THROUGHS/ EACH SIDE
2 LAPS RUN

TUESDAY:
STRENGTH:
5×10 (EACH ARM)
SLOW CURL TO OH PRESS

30-40-50-40-30
RUSSIAN KB SWING
SEATED IN & OUTS

WEDNESDAY:
6 ROUNDS
:40 ON :20 0FF
DB LUNGES
DB RENEGADE ROW
ALT V-UPS
DB SLIDES

THURSDAY:
5 ROUNDS FOR TIME (1 DB):
30 GLUTE BRIDGE
30 1 ARM PUSH PRESS (15 EACH SIDE)
2 LAPS RUN
20 BENT ROW (10 EACH SIDE)
20 V-UPS

FRIDAY:
TABATA WITH REST!!
CAL ROW
V-UPS
RING ROW
PUSHUP + ROTATION
THRUSTER
(* LAST TABATA MUST BE THRUSTER, TODAY SCORE IS TOTAL NUMBER OF THRUSTERS)

SATURDAY:
2:00 x 5 ROUNDS
5 DEVILS PRESS + 10 BURPEES
THEN…
2:00x 5 ROUNDS
10 HANG CLEAN JERK + 5 BURPEES

SUNDAY:
10 BURPEES
15 V-UPS
20 TABLE DIPS
15 V-UPS
30 KNEES TO ELBOW( 15/ EACH SIDE)
15 V-UPS
40 SPLIT SQUATS (20 EACH SIDE)
15 V-UPS
50 DONKEY KICKS (25 EACH SIDE)
15 V-UPS
* REVERSE AND REPEAT
* 6 LAPS RUN START OR FINISH