01 11월 11.01~11.07 WOD
Mon
For Time:
Cash in: 5 Lap Run
50 DB Push-up to Row (L=1)
100 WBS
50 DB Push-up to Row (L=1)
Cash out: 5 Lap Run
Tues
10 min AMRAP
15 Burpees
20 Cal Row
-rest 2 min-
10 min AMRAP
10 Cross Climbers (L+R=1)
10 Lying Toe Touches
10 Lying Toe Touches (L+R=1)
10 Lying Leg Raises
Wed
20 min EMOM
Odd: 5 DB Squats + 5 DB Push Press + 5 DB Thruster
Even: 50 sec Plank
Thurs
5 RFT
30 RKBS
40 Abmat Situps
5 Lap Run
Fri
:30 ON – :30 OFF
:40 ON – :20 OFF
:50 ON – :10 OFF
:60 ON – :60 OFF
Burpee Broad Jump
Walking Lunges
Plank Arm+Leg Raises (opposite sides)
Bicycle Crunches
Sat
Tabata
20 sec IN – 10 sec OFF / 8 Rounds
Odd: Regular
Even: Hold @REST
A. Ring Rows
B. Air Squats
C. Push-ups
D. V-ups (Hollow Hold)
Sun
1:30 x 10 Rounds
Odd: 5 DB Devils Press + 10 DB Hops (L+R=1)
Even: 5 Lap Run (scale as needed)
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