24 1월 01.24~01.30 WOD
AF
MONDAY
1 ROUND FOR TIME:
60 DB BOX STEP UP (L=1)
60 DB REVERSE LUNGE (L=1)
60 BOX DIPS
60 BURPEES
*scale DB BOX STEP UP TO -NO DB step up or DB FRONT RACK MARCH (L+R=1)
FINISHER:
TABATA
DB FLOOR PRESS IN GLUTE BRIDGE
TUESDAY
21 MIN AMRAP:
30 KBS
40 AB MAT SITUP
5 LAPS RUN
WEDNESDAY
4 ROUNDS:
100 MOUNTAIN CLIMBERS (L+R=1)
20 THRUSTERS
2:00 REST
*Goal: thrusters try to go unbroken
*Look at the clock and REST 2 min after each round!! Try to finish each round in same amount of time
FINISHER:
TABATA
ALT V-UPS + SCISSOR KICKS
THURSDAY
8 MIN EMOM
Even: 10/15 CAL ROW
Odd: MAX WALL SIT HOLD
REST 4:00
8 MIN EMOM
Even: 20/25 V-UPS
Odd: MAX SIDE PLANK DIPS
*switch side every round
* scale to side plank hold
FRIDAY
CASH IN: 100 MB DEADBUG (L=1)
5 ROUNDS
15 WBS
2 LAPS RUN
CASH OUT: 100 MB DEADBUG (L+R=1)
SATURDAY:
AMRAP 7
10 DB SNATCH
10 BURPEE
REST 3:00
AMRAP 7
30 SINGLE DB SUMO DL
30 LEG RAISE OVER DB
REST 3:00
3 ROUNDS
50 DB GLUTE BRIDGE
50 PLANK DIPS (L=1)
SUNDAY
30-20-10-20-30
KB GOBLET SQUAT
PUSHUPS
SEATED IN & OUT
2 LAPS RUN
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