01.17~01.23 WOD

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