03.14~03.20 WOD

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