12.20~12.26 WOD

12.20~12.26 WOD

Mon

10 min EMOM

Odd: 12/10 cal Row

Even: 10/8 Burpees

-rest 2 min-

10 min AMRAP

1 min Plank

10 Lying Supermans

20 Lying Heel Touches

30 Cross Climbers

 

Tues

2:00 x 10 Rounds

Odd: 20 AKBS + 2 Lap Run

Even: 40 Abmat Situps

 

Wed

Tabata

20 sec ON – 10 sec OFF / 8 Rounds

*90 sec rest between movements

Bottom to Bottom Air Squat

Side Plank Elbow Touches (alt sides each rd)

Bottom to Bottom Ring Rows

Hand Release Push-ups

 

Thurs

40 sec ON – 20 sec OFF / 4 Rounds

Shoulder Touches (feet on wall)

MB Situps

Arm Marching Planks

MB Lunge to Chop (alt sides each rep)

 

Fri

12 days of Xmas

1 Lap Run

2 Wall Walks

3 DB Devils Press

4 DB Lunges

5 DB Thruster

6 DB Push-up to Row

7 Hollow Rocks

8 Burpees

9 V-ups

10 Mountain Climbers (L+R=1)

11 Bicycle Crunches (L+R=1)

12 DB Box Step Over (Back+Forth=1)

 

Sat

CLOSED

 

Sun

In Teams of 2

20 min AMRAP

20 DB Clusters (10 each)

40 Abmat Situps (20 each)

6 Lap Run (3 each)

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