11/29~12.05 WOD

29 11월 11/29~12.05 WOD

MONDAY:
EMOM 20
MIN 1: 20 SINGLE DB COSSACK SQUAT
MIN 2: 12 SINGLE DB STRICT CURL TO PRESS/ 6 EACH ARM
MIN 3: 30 PLANK DB DRAG (L=1)
MIN 4: MAX ALT V-UPS

FINISHER:
3 ROUNDS
1:00 ON 1:00 OFF
MAX DB GLUTE BRIDGE

TEAM TUESDAY:
5 ROUNDS FOR TIME:
400 M RUN TOGETHER
60 DOUBLE KB SWINGS (SPLIT HOWEVER YOU WANT)
40 PUSHUPS (SPLIT HOWEVER YOU WANT)

WEDNESDAY:
4 ROUNDS AT EACH STATION THEN ROTATE
45 ON- 15 OFF
RING ROW
THRUSTER
CROSS MOUNTAIN CLIMBER
CAL ROW (ON TRACK)
WALL BALL SHOT

THURSDAY
50-40-30-20-10
MB LUNGE (L=1)
MB RUSSIAN TWIST (L+R=1)
2 LAPS RUN

FRIDAY
TEAMS OF 2
3 ROUNDS
30 DB SQUAT CLEANS
30 DB S2OH
60  AB MAT SITUPS

2:00 REST

3 ROUNDS
40 HAND RELEASE PUSHUPS
40 BOX JUMPS/ STEP UPS

2:00 REST

3 ROUNDS
PARTNER A: 20 BOX DIPS
PARTNER B: PLANK HOLD

SATURDAY:
7 MIN AMRAP
ASCENDING BY 2
DB MAN MAKERS
DB DEADBUG (L+R=1)
THEN…
3 ROUNDS
40 DOUBLE UNDERS
10 OH SQUATS/ LEFT
10 OH SQUATS/ RIGHT

SUNDAY:
“ZACHARY TELLER”
FOR TIME
10 BURPEE

10 BURPEE
25 PUSHUPS

10 BURPEE
25 PUSHUPS
50 REVERSE LUNGE

10 BURPEE
25 PUSHUPS
50 REVERSE LUNGE
100 SITUPS

1O BURPEE
25 PUSHUPS
50 REVERSE LUNGE
100 SITUPS
150 AIRSQUATS