01.03~01.09 WOD

03 1월 01.03~01.09 WOD

Mon

20 min EMOM

Odd: 10 DB Hops (L+R=1)

Even: 5 DB Complex

*DB Complex: DB Devils Press + 2 Lunges (L=1)

Tues

3 RFT

60 Abmat Situps

30 AKBS

15 Burpees

3 Lap Run

Wed

8 min AMRAP

16 Ring Rows

16 Push-ups

16 Lying Leg Raise to Hip Thrust

-rest 3 min-

8 min AMRAP

16 cal Row

24 WBS

Thurs

:20 ON-:20 ON-:20 OFF

4 Rounds @each station

Rest 1 min between stations

1. Plate G2OH – Plate Good Morning
2. Plate Mtn Climbers – Plate Plank Step-ups
3. Plate OH Situp – Plate Russian Twist
4. Plate Around the World – Plate Bentover Row

Fri

In Teams of 2

5 RFT (You Go, I Go)

10 DB Hang Clean to Push Press

10 DB Squats

-then-

5 RFT (Alternate Full Round)

10 Burpees + 2 Lap Run

Sat

3 RFT

30 DB Snatch (L=1)

15 DB Situps

30 DB Hang C&J (L=1)

15 DB Situps

Sun

2:00 ON – 2:00 OFF / 5 Rounds

3 Lap Run + ME WBS