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
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