04.18~04.24 WOD

18 4월 04.18~04.24 WOD

MONDAY:
4 ROUNDS:
15 DB HANG CLEANS
15 DB PUSH PRESS
3 ROUNDS:
25 DB FLOOR PRESS
1 LAP DB FARMERS CARRY
2 ROUNDS:
50 BANDED DB GLUTE BRIDGE
25 BANDED AIR SQUATS

TUESDAY:
10 MIN EMOM
ODD: 16-20 AKBS
EVEN: 8-10 BURPEES

2:00 REST

10 MIN AMRAP – ASCENDING BY 2 REPS
(2-2-2, 4-4-4, 6-6-6, 8-8-8…)
LYING WINDSHIELD WIPERS (L+R=1)
LYING TOE TOUCHES
LYING HEEL TOUCHES (L+R=1)
AES 20 MOUNTAIN CLIMBERS (L+R=1)
*FOCUS!

WEDNESDAY:
10 MIN CAP
1000m ROW
3:00 REST
10 MIN AMRAP
5 DBL DB SNATCH
10 DB THRUSTERS
20 V-UPS

THURSDAY:
5 ROUNDS FOR TIME:
20 MB PUSH-UPS
30 MB LUNGE (L=1)
40 ABMAT SITUPS
2 LAPS RUN

FRIDAY:
:30 – :30
:40 – :20
:50 – :10
:60 – :60
A. PLATE SQUAT HOLD HALOS
B. RING ROWS (SLOW NEGATIVE)
C. PLATE FRNT JACKS
D. PLANK FWD & BK SLIDES (FEET SLIDES)

SATURDAY
10-20-30-40-50
AKBS
PLANK KB TAPS
REVERSE LUNGE
SEATED IN & OUT

SUNDAY
3:00 / 6 ROUNDS
ODD: 30 ABMAT SITUPS + 15 BURPEES
EVEN: 3 LAP RUN + 30 WBS