03.21~03.27 WOD

21 3월 03.21~03.27 WOD

MONDAY:
20 MIN AMRAP
3 BURPEES
20 DB CLEAN
3 BURPEES
20 PUSHPRESS
3 BURPEES
20 V-UPS
3 BURPESS
20 LEG RAISE OVER DB
3 BURPEES
2 LAPS RUN

TUESDAY
BEGIN OR END WITH 10 LAPS RUN
3 ROUNDS
20 FLOOR PRESS
20 DUMBELL PUSHUPS
1:00 REST
3 ROUNDS
20 FRONT SQUATS
20 JUMPING LUNGES
3 ROUNDS
20 V-UPS
20 AB MAT SITUPS
1:00 REST
10 LAPS RUN

WEDNESDAY
7 MIN AMRAP
20 WBS
2 LAPS RUN
3:00 REST
7 MIN AMRAP
30 DOUBLE KB SWINGS
20 AB MAT SITUPS

THURSDAY:
CASH IN: TABATA BANDED GLUTE BRIDGE
20 MIN AMRAP
10 DB BENT ROW/ 5 EACH ARM
10 SINGLE DB CURL
20 BURPEES
20 V-UPS
30 SUMO DEADLIFTS
30 SPLIT SQUATS/ 15 EACH SIDE
CASH OUT: TABATA BANDED GLUTE BRIDE (again 😀 )

FRIDAY:
CASH IN: TABATA THRUSTERS
10 MIN EMOM
EVEN: FAST ROW (PACE UNDER 2:30)
ODD: RECOVERY SLOW ROW
3:00 REST
10 MIN EMOM
EVEN: 20 ALT V-UPS
ODD: 1:00 PLATE PLANK HOLD

SATURDAY:
4 ROUNDS
15 SDLHP
15 PUSHUPS
30 AB MAT SITUPS
30 SEATED IN & OUT
6 LAPS RUN

SUNDAY:
50-40-30-20-10
MB LUNGES
RUSSIAN TWISTS
2 LAPS RUN
FINISHER: TABATA MB SINGLE LEG GLUTE BRIDE