02.07~02.13 WOD

07 2월 02.07~02.13 WOD

AF
MONDAY:
CASH IN:
100 AB MAT SITUPS

4 ROUNDS
50 HEAVY GLUTE BRIDGE
30 PLANK DIP (L=1)
20 DB SPLIT SQUAT/ 10 EACH SIDE (knee on ab mat)
10 PUSHUP

TUESDAY:
2 SETS:
21-15-9
DOUBLE KB SUMO DEADLIFT
3 LAP RUN
* REST 3MIN AFTER SET–> (21DL+3LAP 15DL+3LAP 9DL+3LAP 3:00 REST)

FINISHER:
TABATA OF YOUR COACH’S CHOICE 🙂

WEDNESDAY:
7 MIN AMRAP
40 BICYCLE CRUNCH (L+R=1)
20 SINGLE ARM DB THRUSTER/ 10 EACH ARM

3:00 REST

3 ROUNDS
20 CHAIN SAW ROW/ 10 EACH ARM
20 DB CURL/ 10 EACH ARM
20 STRICT PRESS/ 10 EACH ARM

THURSDAY
1000M ROW+ 20 MB DEADBUG
800M ROW+ 40 MB DEADBUG
600 M ROW + 60 MB DEADBUG
400 M ROW + 80 MB DEADBUG
200 M ROW + 100 MB DEADBUG

FRIDAY:
21-18-15-12-9-6-3
KBS
BURPEE
AES 2 LAP RUN

SATURDAY
4 ROUNDS
20 DB GOBLET SQUATS
20 PUSH PRESS/ 10 EACH ARM
then…
4 ROUNDS
20 DB LUNGE (L=1)
20 DB FLOOR PRESS IN GLUTE BRIDGE / 10 EACH ARM
CASH OUT:
100 V-UPS

SUNDAY:
20 MIN AMRAP
30 AB MAT SITUPS+ 30 SCISSOR KICKS (L+R=1)
20 PLATE G20H + 20 PLATE HALO
3 LAPS RUN