18 10월 10.18~10.24 WOD
Mon
In Teams of 2
A. 10 Rounds (alternate, 5 each)
5 DB Devils Press + 10 DB Lunges (L=1)
right into…
B. 10 Rounds (alternate, 5 each)
10 DB Squats + 10 DB Push Press
right into…
C. 10 Rounds (alternate, 5 each)
15 V-ups
Tues
5 RFT
4 Lap Run
30 Abmat Situps
20 Dbl RKBS
10 KB Push-ups
Wed
10 min AMRAP
20 cal Row
30 Air Squats
-2 min rest-
10 min AMRAP
10 Reverse V-up (feet on slides)
10 Burpee Broad Jump
Thurs
40 sec ON – 20 sec OFF / 4 Rounds
MB Hollow Rocks
MB Half Burpee to DL
MB Slam Hold
MB Plank Up&Dwns
Fri
20 min EMOM
Odd: 10 DB Clusters
Even: 2 Lap Run
Sat
3 RFT
30 DB Snatches
30 Abmat Situps
Sun
2:00 ON – 2:00 OFF / 6 Rounds
2 Lap Run + ME WBS
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