10 1월 01.10~01.16 WOD
AF
Mon
2 RFT
25 Push-ups
50 DB SumoDL
100 Alternating V-ups (L=1)
50 DB SumoDL
25 Push-ups
-3 min rest between rounds-
*use 1 DB for SumoDL – try to go unbroken (finish in 1-2 sets)
Tues
2:00 x 10 Rounds
Odd: 10 Burpee + 2 Lap Run
Even: 3 DB Complex
*DB Complex: 2 DB Hang Snatch + 2 DB Push Press + 2 DB Squats + 2 DB Lunge (L+R=1)
-use two DBs
Wed
30 sec ON – 30 sec OFF
40 sec ON – 20 sec OFF
50 sec ON – 10 sec OFF
60 sec ON – 60 sec OFF
DB Glute Bridge
Plank Jacks
DB Push-up to Row
Plank Dips
DB Slides
Thurs
Tabata
20 sec ON – 10 sec OFF / 8 Rounds
*rest 90 sec between*
Battle Ropes
KB Split Squat
Bicycle Crunches
Plank Slides
Fri
For Time:
1000m Row + 20 Abmat Situps
800m Row + 40 Abmat Situps
600m Row + 60 Abmat Situps
400m Row + 80 Abmat Situps
200m Row + 100 Abmat Situps
Sat
3 RFT
30 Burpees
30 V-ups
30 DB Snatches (L=1)
30 DB OH Lunge (L=1)
Sun
20 min AMRAP
30 Abmat Situps
15 DB Thrusters
3 Lap Run
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