14 3월 03.14~03.20 WOD
MONDAY:
10 MIN AMRAP
ASCENDING BY 4 (4,8,12,16,20,24,28,32,36…)
RKBS
HALF BURPEE
COSSACK SQUAT
3:00 REST
6 MIN EMOM
EVEN: 30 HOLLOW ROCK
ODD: 40 PLANK DIP
TUESDAY:
5 ROUNDS AT EACH STATION:
:40-:20 OFF
2MIN REST BETWEEN EACH STATION
FAST ROW (on track)
MB CLEAN
MB V-UP
MB STRICT PRESS
WEDNESDAY:
4:00 x 3 ROUNDS
30 DB LUNGES (L=1)
2-3 LAPS RUN
4:00 x 3 ROUNDS
30 DB PUSH PRESS
3-4 LAPS RUN
THURSDAY:
TABATA 2 MINS REST BETWEEN STATIONS
BATTLE ROPE
BANDED GLUTE BRIDGE
PUSHUP+ PUSHUP TO ROTATION
LEG RAISE+ SCISSOR KICK
BANDED FIRE HYDRANTS
FRIDAY:
7 MIN AMRAP
20 DB SNATCH
10 BURPEES
3:00 REST
7 MIN TIME CAP
1300/1600 M ROW
SATURDAY:
20:00 MIN
IN TEAMS OF 2
PARTNER A) 5 LAPS RUN
PARTNER B) UNTIL PARTNER A RETURNS…
AMRAP:
6 THRUSTERS
6 FRONT SQUATS
6 V-UPS
SUNDAY:
10 ROUNDS
5 DEVILS PRESS
20 MOUNTAIN CLIMBERS (L+R=1)
1 LAP FARMERS CARRY
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