10.11~10.17 WOD

10.11~10.17 WOD

Mon
2:00 x 10 Rounds
Odd: 2 RFT
8 DB Hang Squat Clean
12 DB Push Press
Even: 3 Lap Run

 

Tues
For Time:
50-40-30-20-10
RKBS
Push-ups
Alternating V-ups (L=1)

 

Wed
20 min AMRAP
10 cal Row
20 Wall Pike Shoulder Touches (L=1)
30 Air Squats
40 Abmat Situps

 

Thurs
:20 ON – :20 ON – :20 OFF / 5 Rounds
MB Lunge to Side Chop – other side
MB Single-leg Deadlift – other side
MB Lunge Side Throw – other side
Side Plank Raises – other side
 

 

Fri
8 min AMRAP
16 V-ups
12 DB Renegade Rows (L+R=1)
8 DB Cleans
-rest 2 min-
8 min AMRAP
20 WBS
2 Lap Run

 

Sat
5 RFT
20 DB Snatch (L=1)
15 Burpees
then…
5 RFT
20 DB Hang C&J (L=1)
15 DB Hops (L+R=1)
*one DB for all movements

 

Sun
Tabata
20 sec ON – 10 sec OFF / 8 Rounds
*rest 90 sec between stations
Box Step-ups
Hip Bridges
Plank Side Hip Touches
Wall Walks

 

No Comments

Post A Comment