11.22~11.28 WOD

22 11월 11.22~11.28 WOD

MONDAY:

4 ROUNDS

12 KB SUMO DEADLIFT HIGHPULL

24 KB GOBLET SQUAT

then…

4 LAPS RUN

then…

4 ROUNDS

24 KB SWINGS

48 AB MAT SITUPS

TUESDAY:

20 MIN AMRAP

50 HEAVY DB GLUTE BRIDGE

40 PLANK DIPS (L=1)

30 HEAVY DB GLUTE BRIDGE

20 HEAVY CHAIN SAW ROW (10/ EACH SIDE)

10 BURPEES

WEDNESDAY:

5 ROUNDS

:40 ON- :20 OFF

PLATE HALOS

PLATE DEFICIT REVERSE LUNGE LEFT SIDE ONLY

PLATE DEFICIT REVERSE LUNGE RIGHT SIDE ONLY

PLATE FLOOR PRESS

PLATE CURTSY LUNGE

THURSDAY:

TEAMS OF 2

ALTERNATING FULL ROUNDS:

10 ROUNDS (5 EACH)

3 WALL WALK

9 HEAVY DB OR KB GOBLET SQUAT

then…

5K ROW SPLIT HOW EVER YOU WANT

FRIDAY:

HAPPY BLACK FRIDAY

FOR TIME:

100 DOUBLE UNDERS

50 MB DEADBUG (L+R=1)

25 MB CLEANS

80 DOUBLE UNDERS

40 MB DEADBUG

20 MB CLEANS

60 DOUBLE UNDERS

30 MB DEADBUG

15 MB CLEANS

40 DOUBLE UNDERS

20 MB DEADBUG

10 MB CLEANS

20 DOUBLE UNDERS

10 MB DEADBUG

5 MB CLEANS

SCALE:

*2x SINGLE UNDERS

*MOUNTAIN CLIMBERS (L+R+1)

SATURDAY:

2 ROUNDS FOR TIME:

20 SINGLE ARM KB SWING RIGHT

20 SINGLE ARM KB SWING LEFT

20 BURPEES

20 V-UPS

20 PUSHUPS

10 LAPS RUN

SUNDAY:

“TEAM KELLY”

YOU GO, I GO

5 ROUNDS

600 M RUN

50 BOX JUMP OR STEP UP

40 WALL BALL SHOTS