11.08~11.14 WOD

11.08~11.14 WOD

Mon
10 Rounds- 5 each (alternating)
25 WBS
10 Rounds- 5 each (alternating)
10 Burpees + 10 MB V-ups
*use same MB as WBS

Tues
For Time:
50-40-30-20-10
DB Snatches (L=1)
DB Slides (L->R=1)
3 Lap Run

Wed
9 min AMRAP -Ascending by 2 reps
AKBS
Push-ups
KB Front Rack Lunges (L=1)
-rest 2 min-
9 min AMRAP -Ascending by 2 reps
Lying Flutter Kicks (L+R=1)
Bicycle Crunches (L+R=1)
Plank Hold (seconds = reps)

Thurs
40 sec ON – 20 sec OFF / 4 Rounds
Supermans
Piked Shoulder Touches (feet on box/wall)
MB Chops (switch @:20)
MB Single-leg Hip Thrusts (switch @:20)
Hollow Rocks

Fri
2:00 x 10 Rounds
Odd: 10 DB Thrusters + 20 Abmat Situps
Even: 4 Lap Run

Sat
In Teams of 2
100 Single DB Hang Clean to OH
6 Lap Run
100 DB Snatches
4 Lap Run
100 Burpees
2 Lap Run
*P1: Go / P2: Rest
**reps combined – split reps however you want

Sun
20 min AMRAP
20 Push-ups
30 Air Squats
40 Abmat Situps
5 Lap Run

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