09.27~10.03 WOD

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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