01.10~01.16 WOD

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