15 11월 11.15~11.21 WOD
Mon
20 min AMRAP
20 DB SUMO DEADLIFT
30 ALT V-UPS
20 SINGLE ARM DB PUSH PRESS/ 10 each arm
30 LEG RAISE OVER DB (L=1)
2 LAPS RUN
Tues
24 min EMOM
A. 10 Burpees
B. 20 AKBS
C. 30 Plank KB Taps (L=1) OR :50 Plank hold
Wed
5 RFT
20 WBS
30 Abmat Situps
40 Mountain Climbers (L=1)
Thurs
Tabata 20 sec ON – 10 sec OFF / 8 Rounds
A. DB Split Squats
B. Side Plank Hip Raises
C. Archer Ring Rows
D. Hollow Rocks
Fri
6 min AMRAP
ME cal Row
-2 min rest-
6 min AMRAP
12 Lying Heel Touches (L+R=1)
12 Lying Toe Touches
12 Lying Leg Raises
-2 min rest-
6 min AMRAP
18 Push-ups
24 Air Squats
Sat
In Teams of 2
20 min AMRAP – reps combined
30 Burpees
40 DB Snatches (L=1)
50 V-ups
6 Lap Run (3 each)
Sun
40 sec ON – 20 sec OFF / 4 Rounds
DB Front Rack Lunges
DB Push-up to Row
Alternating V-ups
Bicycle Crunches
No Comments