02.14~02.20 WOD

14 2월 02.14~02.20 WOD

Mon
3:00 x 8 Rounds
Odd: 20 WBS + 2 Lap Run + 20 Jumping Squats *go unbroken on WBS & JS
Even: 20 DB Push-ups + 20 DB Renegade Rows (L=1) + 20 DB Slides (L=1)

Tues
Tabata
20 sec – 10 sec / 8 Rounds
*rest 90 sec btwn stations
Row Easy – Row Sprint
Battle Ropes – Rest
Plank Slides on Turf – Rest
Glute Bridge – Hold

Wed
In Teams of 2
5 Rounds:
P1: ME DB Burpee Box Step-ups
P2: 5 Lap Run

Thurs
40 sec ON – 20 sec OFF / 4 Rounds
Power Ring Rows
KB Cossack Squats
Plank Reach KB Taps
KB Squat Halos

Fri
For Time:
21-15-9-15-21
DB Thrusters
DB Situps (use 1DB)
AES 3 Lap Run

Sat
For Time:
50-40-30-20-10
DB Snatches (L=1)
DB Hops (L=1)

Sun
4 RFT
30 Abmat Situps
20 AKBS
10 Burpees
4 Lap Run