17 1월 01.17~01.23 WOD
MONDAY:
3 SETS
4 MIN AMRAP
20 FEET UNDER DB CROSSBODY SITUP
5 DB DEVIL PRESS
* REST 2 MINS BTWN SETS
FINISHER:
TABATA
*every other round switch movements
PLANK REACH + SCISSOR KICKS
TUESDAY
5 ROUNDS
10 STRAIGHT LEG INCHWORM
40 MB DEADBUG (L=1)
10 PUSHUP
40 MB RUSSIAN TWIST (L=1)
3 LAPS RUN
WEDNESDAY
CASH IN: TABATA DB THRUSTERS
3:00 REST
4 ROUNDS FOR TIME:
30 SEESAW FLOOR PRESS IN GLUTE BRIDGE POSITION (L=1)
40 PLANK DIPS (L=1)
50 DB GLUTE BRIDGE
THURSDAY
24 EMOM
MIN1: 15-20 BOX DIPS
MIN 2: 30 RKBS
MIN 3: MAX MOUNTAIN CLIMBERS
MIN 4: REST
FRIDAY
12 MIN AMRAP
20 PLATE HALO (L=1)
20 PLATE G2OH
20 PLATE CURTSY LUNGES (L=1) scale to reverse lunge
4:00 REST
12 MIN EMOM (on track)
EVEN: 15/12 CAL ROW
ODD: 25/20 SITUPS
SAT
4 ROUNDS
:40 ON- :20 OFF
DECK SQUAT
RENEGADE ROW
DOUBLE DB SUMO DEADLIFT
PLANK HIP TOUCH
FINISHER
3 MIN AMRAP MAX EFFORT
10 BURPEES
20 PLANK JACKS
*TRY NOT TO REST!!
SUNDAY
15 MIN AMRAP
15 SINGLE DB GOBLET SQUAT
45 MOUNTAIN CLIMBER (L+R=1)
30 ALT V-UPS
FINISHER:
TABATA BANDED FIRE HYDRANTS
*switch sides every round
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