03.28~04.03 WOD

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

1. Row FAST – Row SLOW
2. Battle Rope Russian Twist – REST
3. DB Seesaw OH Press – REST
4. 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