25 10월 10.25~10.31 WOD
Monday:
5 rounds
30 GLUTE BRIDGE
20 DB SUMO DL
10 DB SQUAT
then…
3 rounds
20 PLANK DIPS (L+R=1)
40 CROSS CLIMBER (L+R=1)
Tuesday:
20 min AMRAP
15 THRUSTERS
30 V-UPS
2 LAPS RUN
15 PUSH PRESS
30 SEATED IN& OUT
Wednesday:
CASH IN: 50 PUSHUPS
4 rounds
20 RKBS
20 SINGLE ARM BENT KB ROW (10/each arm)
20 SCISSOR KICKS (L+R=1)
CASH OUT: 5 LAPS RUN
Thursday:
:40 on- :20 off
5 rounds using ONE DB
CURL TO PRESS
LUNGES
PLANK DB SLIDES
LEG RAISE OVER DB
FINISHER:
ONE TIME ONLY AS FAST AS POSSIBLE!!
500 M ROW
Friday:
4RFT
2 DB COMPLEX
4 LAPS RUN
*1 DB COMPLEX= 3 DEVIL PRESS + 6 FRONT SQUATS+ 9 PUSH PRESS
then…
100 DB DEADBUG (L+R=1)
Saturday:
3 ROUNDS
20 KB SDHP
10 BURPEES
then
3 ROUNDS
20 KB SUMO DEADLIFT
10 V-UPS
then
3 ROUNDS
20 SPLIT STANCE KB RDL (10/ each leg)
10 PUSHUPS
Sunday:
10 min AMRAP
20 DB SNATCH
20 AB MAT SITUP+ 20 SCISSOR KICK
2 laps run
3min REST
6 min MAX EFFORT
30 MTN CLIMBERS
30 ALT V-UPS
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