04 10월 10.04~10.10 WOD
Mon
20 min EMOM
Odd: 2 Lap Run
Even: 3 DB Complex
*DB Complex: 2 Devils Press + 4 Push Press + 6 Squats
Tues
10 min EMOM
Row 12/10 cal
-rest 2 min-
10 min AMRAP
1 min Plank
10 Plank Knees to Elbows (L+R=1)
20 Plank Side Hip Touches (L+R=1)
30 Bicycle Crunches (L+R=1)
1 min rest
Wed
3 RFT
20 Dbl DB Hang Snatch
20 DB Front Rack Lunges (L=1)
20 DB Situps (use 1 DB)
5 Lap Run
Thurs
Tabata @each station/ rest 2 min between
A. Battle Ropes
B. Lying Scissor Kicks
C. Banded KB Squats
D. Plank KB Taps
Fri
For Time:
90 WBS
90 Abmat Situps
60 AKBS
60 V-ups
30 Burpees
30 Hollow Rocks
Sat
In Teams of 2
7 Rounds (EACH)
P1: 5 DB Man-makers
P2: Plank Hold
then…
7 Rounds (EACH)
P1: 2 Lap Run
P2: Wallsit Hold
Sun
20 min AMRAP
20 Box Step-ups (L=1)
15 Ring Rows
10 Box Vaults
5 Wall Walks
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