02.28~03.06 WOD

28 2월 02.28~03.06 WOD

MONDAY:

22.1

15 MIN AMRAP

30 FEET ON BOX/ WALL SHOUDER TOUCH

12 DB SNATCH

15 BOX STEP UPS

TUESDAY:

CASH IN: 100 DB GLUTE BRIDGE

4 ROUNDS:

20 DB SPLIT SQUATS/ 10 EACH SIDE

30 DB RENEGADE ROW

40 AB MAT SITUPS

CASH OUT: 10 LAPS RUN

WEDNESDAY:

CASH IN:

TABATA SEE SAW DB FLOOR PRESS

4 ROUNDS AT EACH STATION

:40 on- 20:0ff

PLANK SLIDES

MB LUNGES

RING ROW

MB RUSSIAN TWISTS

CASH OUT: TABATA HOLLOW ROCK+ MB V-UPS

THURSDAY:

100 THRUSTERS

200 AB MAT SITUPS

*BEGIN WITH EMOM 5 BURPEES

FRIDAY:

10 MIN EMOM (on track)

odd) SLOW pace ROW

even) FAST pace ROW

3:00 REST

10 MIN AMRAP

10 PUSHUPS

15 KB DEADLIFT

18 TUCK UPS

SATURDAY

6 ROUNDS

30 KB REVERSE LUNGE (L=1)

30 LEG RAISE OVER KB (L+R=1)

3 LAPS RUN

SUNDAY:

50(5 LAP) -40(4 LAP) -30(3 LAP) -20(2 LAP) -10 (1 LAP)

KB SWING

PLANK HIP TOUCH (L+R=1)

V-UPS

RUN