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