02.21~02.27 WOD

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

 

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