04.11~04.17 WOD

11 4월 04.11~04.17 WOD

MONDAY

12 min AMRAP

300m ROW

15 WBS

2:00 REST

12 min EMOM

Odd: 20-25 AB MAT SITUPS

Even: MAX EFFORT PLANK DIPS

TUES

4:00 x 6 Rounds

5 DB DEVILS PRESS

15 DB SQUATS

20 V-UPS

WED

FOR TIME:

Cash in: 100 AB MAT SITUPS

5 Rounds

50 DB GLUTE BRIDGE

30 SUMO DEADLIFT

then

5 Rounds

30 FLOOR PRESS

10 SEESAW STRICT PRESS+ 10 PUSH PRESS

Cash out: 10 LAPS RUN

THURS

TABATA :20 – :10 / 8 Rounds

1. ROW FAST- ROW SLOW (no rest)
2. BATTLE ROPE BUTTERFLYS – REST
3. MB DEADBUG – MB V-UP
4. MB SQUAT – MB WOOD CHOPPERS

*rest 90sec between stations

FRI

3 Rounds:

30 AKBS

15 LYING KB LEG RAISE

30 PUSH-UPS

5 LAP RUN

SAT

5 Rounds:

60 BICYCLE CRUNCHES (L=1)

30 JUMPING LUNGES (L=1)

15 BURPEES

SUN

20 min AMRAP

20 DB SNATCH (L=1)

20 DB SITUPS

4 LAP RUN