27 9월 09.27~10.03 WOD
MONDAY:
Strength
3rounds x10reps
HEAVY Deficit Sumo Deadlift
*stand on plate
* move up weight each round
*rest between sets
15 min AMRAP
20 KB SUMO DL
20 SHOULDER TAPS
1 lap run
20 KB SDHP
20 KB PLANK DRAG THROUGH
TUESDAY:
6 ROUNDS
:40 on :20 off
PLATE HALO
PLATE SQUAT TO CHEST PRESS
STANDING ON PLATE DEFCIT LUNGE
PLATE DEADBUG
PLATE BENT ROW
WEDNESDAY
3 ROUNDS
3:00 max
SLIDER MTN CLIMBER ON TRACK
1:00 rest
3:00
Shuttle run
1:00 rest
3:00
Crunches (round 1 feet in deadbug, round 2 knees to left, round 3 knees to right)
3:00
50 AIR SQUATS
THURSDAY
4 RFT
30 AKBS
30 seated in-outs
4 laps run
FRIDAY
TABATA
*switch every round
* 2 min rest btwn
Ring row + Ring row hold
Plank dips + ALT V-ups
Jumping squats + Squats
DB seesaw press + DB push press
Left leg split squat+ Right leg split squat (2 DB)
Glute bridge + glute bridge HOLD
SAT:
4 ROUNDS
20 1-DB HANG CLEAN & JERK (10 each arm)
20 DB RUSSIAN TWIST
2 min rest
4 ROUNDS
20 DB SNATCH
4 laps run
SUNDAY:
2 ROUNDS
50 SITUP
50 SCISSOR KICKS
50 SQUATS
50 BODY WEIGHT SINGLE DL (L=1)
50 BURPEES
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