28 3월 03.28~04.03 WOD
Mon
4 RFT
3 Lap Run
20 AKBS
10 Goblet Squats
right into…
3 RFT
30 Plank Dips (L+R=1)
30 Push-ups (scale: 20 reps)
Tues
For Time:
50-40-30-30-20-10
DB Snatch
Abmat Situps
AES 20 DB Hops (L+R=1)
Wed
2:00 x 10 Rounds
Odd: 15 Thrusters + 10 Burpees
Even: 20 Hollow Rocks + 20 Alt. V-ups (L=1)
*Finisher: TABATA: Mountain Climbers + Heel Touches
Thurs
40 sec ON – 20 sec OFF / 4 Rounds
- Row FAST – Row SLOW
- Battle Rope Russian Twist – REST
- DB Seesaw OH Press – REST
- DB Slides (up&dwn) – REST
Fri
5 Rounds:
P1: 5 Lap Run
P2: ME DB Burpee Box Step-up
Sat
10 min AMRAP
20 WBS *aim to go unbroken
1 Lap Run w/ MB
1 Lap Run (xMB)
-3:00 rest-
10 min EMOM
Odd: ME Feet on Box Pike Hip Taps (scale to shoulder tap)
Even: ME Heavy DB Glute Bridge
Sun
5 RFT
4 Lap Run
30 Abmat Situps
20 Jumping Squats
10 “2 for 1” Burpees
No Comments