03.07~03.13 WOD

07 3월 03.07~03.13 WOD

MONDAY:
CASH IN: TABATA ALT V-UP+ PUSHUP
20 MIN AMRAP
40 DB GLUTE BRIDGE
30 DB SUMO DEADLIFT
20 CHAINSAW ROW/ 10 EACH ARM
10 STRICT PRESS
2 LAPS RUN

TUESDAY
CASH IN: TABATA FLOOR PRESS IN GLUTE BRIDGE SWITCH ARM EACH ROUND
5 ROUNDS
20 DB SITUPS
25 GOBLET SQUATS
30 DB PLANK SLIDE (L=1)

WEDNESDAY:
“BERTHA”
100 BURPEES
*EMOM ASCENDING DB SNATCH (BEGIN WITH 1 DB SNATCH THEN ADD 1 EVERY MIN ON THE MIN)

THURSDAY:
10:00 TIME CAP2000 M ROW AS FAST AS YOU CAN  REST IN REMAINING TIME 1:00 TRANSITION REST 10 AMRAP
10 THRUSTERS
10 PUSHUP TO ROW

FRIDAY:
6 ROUNDS
20 WBS+ 2 LAPS RUN
20 V-UPS+ :20 HOLLOW HOLD
10 BURPEES + 1:00 PLANK HOLD

SATURDAY:
50-40-30-20-10
AKBS
ALT V-UPS
3 LAPS RUN

SUNDAY:
22 MIN AMRAP
10 PUSHUPS
20 KB SIDE BENDS/ 10 EACH SIDE
30 KB SPLIT SQUAT/ 15 EACH LEG
40 AB MAT SITUPS