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
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