13 9월 09.13~09.19 WOD
Mon
In Teams of 2
9 min AMRAP
P1: Plank Hold
P2: 4 DB Devils Press
-rest 2 min-
9 min AMRAP
P1: DB Farmer’s Hold
P2: 2 Lap Run
Tues
5 RFT
20 WBS
15 Push-ups
10 Burpee Broad Jump
5 Lap Run
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
DB Hang Squat Cleans
DB Floor Press
Power Ring Rows
Lying Flutter Kicks
Thurs
20 min EMOM
Odd: 20 AKBS
Even: 20 Abmat Situps
Fri
20 min AMRAP
20 DB Split Squats (10 each leg)
15 DB Push Press
10 DB Cleans
1 Lap DB Carry (Front/Farmer’s)
Sat
2:00 x 10 Rounds
Odd: 4 Lap Run
Even: 20 One-Arm KBSDHP (L=10, R=10) + 10 Leg Raise over KB (L+R=1)
Sun
In Teams of 2
10 Rounds (5 each – You Go, I Go)
20 DB Snatch
10 Burpees
10 Rounds (5 each)
30 Air Squats + 1 Lap Run
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