04.04~04.10 WOD

04 4월 04.04~04.10 WOD

AF

MONDAY:

CASH IN: TABATA 1-ARM THRUSTER

(switch arms every round)

AMRAP 15:

20 SINGLE ARM PUSH PRESS (L=1)

20 DB SITUP TO SIDE CHOP(L=1)

20 DB SPLIT SQUAT(L=1)

20 DB SLIDES (L=1)

CASH OUT: TABATA GLUTE BRIDGE + HOLD@top *every other REST

TUES:

35-25-15-25-35

RKBS

PUSH-UPS

KB PLANK TOUCH (L+R=1)

SEATED IN & OUT

*AES 3 LAPS RUN

WED:

:40 ON – :20 OFF / 4 ROUNDS

1. a) RING ROW
2. b) HEAVY MB SQUATS
3. c) PLANK SLIDES (ON REEBOK TURF)
4. d) HEAVY MB MARCHES

THURS:

2:00 ON – 2:00 OFF / 5 ROUNDS

3 LAP RUN + ME WBS

FRIDAY:

7:00 x 2 ROUNDS (ON THE TRACK)

20 FEET ON ROWER V-UP

400/300 M ROW

80 BICYCLE CRUNCH (L+R=1)

400/300 M ROW

20 FEET ON ROWER V-UP

-2:00 REST-

7:00 x 2 ROUNDS

15 BURPEES

30 DB LUNGES (L=1)

60 SHOULDER TAPS (L+R=1)

30 DB LUNGES (L=1)

15 BURPEES

SAT:

CASH IN: TABATA PUSHUP+ V-UPS

3 ROUNDS:

20 FLOOR PRESS

30 CURL TO STRICT PRESS/ 15 EACH ARM other arm holding DB

3 ROUNDS:

40 ALT V-UPS

30 DB SIDE BENDS/ 30 EACH SIDE

3 ROUNDS:

60 DB GLUTE BRIDGE

30 SUMO DEAD LIFT

SUN:

20 MIN AMRAP

10 PLATE G2OH

10 PLATE HALO (L=1)

10 PLATE LUNGE (L=1)

3 LAP RUN