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
- Plate G2OH – Plate Good Morning
- Plate Mtn Climbers – Plate Plank Step-ups
- Plate OH Situp – Plate Russian Twist
- 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
No Comments