21 2월 02.21~02.27 WOD
AF
MONDAY:
CASH IN: 50 V-UPS
3 ROUNDS:
20 HEAVY DB GOBLET SQUAT
10 HEAVY DB CHAIN SAW ROW (5 EACH)
2:00 REST
3 ROUNDS:
40 HEAVY DB GLUTE BRIDGE
80 CROSS CLIMBERS (L+R=1)
CASH OUT: 50 BURPEES
TUESDAY:
20 MIN AMRAP
22 PUSH PRESS
20 SITUP TO DB SIDE CHOP/ 10 EACH SIDE
22 DB LUNGES (FRONT BACK OR CURTSY YOUR CHOICE) (L=1)
2 LAPS RUN
WEDNESDAY:
7 MIN AMRAP
MAX CAL ROW (ON TRACK)
3:00 REST
7 MIN AMRAP
20 RING ROW
:30 PLANK HOLD
3:00 REST
7MIN AMRAP
20 MB SQUAT JUMPS
20 MB RUSSIAN TWISTS (L+R=1)
THURSDAY:
CASH IN:
TABATA GLUTE BRIDGE (HOLD/REST EVERY OTHER ROUND)
AMRAP 12
12 DB SNATCH
16 PUSHUP
20 ALT V-UPS
CASH OUT:
TABATA SINGLE ARM DB FLOOR PRESS IN GLUTE BRIDGE ( SWITCH ARM EACH ROUND)
FRIDAY:
SOCIAL DISTANCED TEAM OF 2:
6 ROUNDS
PARTNER A) 25 WBS SHOTS (ON TRACK)
PARTNER B) ODD ROUNDS: MAX EFFORT BOX DIPS (IN POOL)
EVEN ROUNDS: MAX EFFORT BOX STEP UPS
SATURDAY:
20 MIN AMRAP
10 BURPEES
20 SINGLE DB ARM C+J/ 10 EACH SIDE
20 DB PLANK DRAG THROUGH (L=1)
100 BICYCLE CRUNCH (L=1)
SUNDAY:
5 ROUNDS
40 ALT-UPS
30 PLANK DIPS (L+R=1)
20 KB SUMO DEADLIFT
10 KB CLEAN (1 KB, 2 HANDS)
3 LAPS RUN
No Comments