12.27~01.02 WOD

27 12월 12.27~01.02 WOD

AF

Mon

20 min EMOM

Odd: 40 sec Flutter Kicks

Even: 6 KB Complex

*KB Complex:

1 KB Squat Clean + 2 KB Lunges (L=1)

Tues

5 RFT

4 Lap Run

30 DB Snatch

20 V-ups

10 Burpees

Wed

20 min EMOM

Odd: 10 DB Hang Clean + Press (strict)

Even: 1 DB Squat + 1 Pulse Squat

1 DBS + 2 Pulse Squat

1 DBS + 3 Pulse Squat

…4-5.

Thurs

2:00 x 10 Rounds

Odd: 10 Burpees + 20 Mountain Climbers

Even: 1 Lap KB Farmers Carry

Fri

10 min AMRAP

20 cal Row

21 WBS

-rest 5 min-

10 min AMRAP

20 AKBS

22 Abmat Situps

Sat

CLOSED

Sun

21 min AMRAP

15 DB Thrusters

9 Alternating V-ups (L+R=1)

3 Lap Run