20 12월 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)
No Comments