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
- a) RING ROW
- b) HEAVY MB SQUATS
- c) PLANK SLIDES (ON REEBOK TURF)
- 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
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