09.06~09.12 WOD

06 9월 09.06~09.12 WOD

Mon
For Time:
21-15-9-15-21
DB Cleans
DB Thrusters
AES 3 Lap Run

Tues
2:00 x 10 Rounds
Odd: 2 Rounds: 10 DB Snatch + 5 Burpees
Even: 2 Rounds: 10 DB Hops + 10 DB Russian Twists (L+R=1)

Wed
9 min AMRAP – Ascending by 2
Cal Row
WBS
-rest 2 min-
9 min AMRAP – Ascending by 2
Abmat Situps
Mountain Climbers

Thurs
40 sec ON – 20 sec OFF / 4 Rounds
A. Wall Taps (https://www.instagram.com/reel/CSIZWZhAKCe/?utm_medium=copy_link
B. Wallsit Marches
C. Lying Heel Touches
D. Lying Supermans
E. Plank Slides

Fri
20 min EMOM
Odd: 2 DB Cleans + 2 DB Push Press + 2 DB Squats + 2 DB Lunges
Even: 50 sec Plank

Sat
5 RFT
30 One-arm DB Hang Clean to OH (15 each)
15 Burpees
3 Lap Run

Sun
Tabata: 20 sec ON – 10 sec OFF/ 8 Rounds
DB Pushup to Row
DB Slides
Broad Jumps
Lying Leg Raises (side2side)