05.09~05.15 WOD

09 5월 05.09~05.15 WOD

MONDAY:
CASH IN: TABATA PUSHUPS+ V-UPS
1:00 rest
15:00 AMRAP
15 THRUSTERS
30 ALT V-UPS
15 DOUBLE DB BENT ROW (scale:renegade row)
30 BICYCLE CRUNCH (L+R=1)
1:00 rest
CASH OUT: TABATA BURPEES

TUESDAY
4 ROUNDS:
30 ABMAT SITUPS
20 KBSDHP
then…
3 ROUNDS
30 RKBS
3 LAPS RUN

WEDNESDAY
12 MIN TIME CAP:
2500/2000 M ROW
3:00 rest
12 MIN EMOM
ODD: 15/12 BURPEES
EVEN: ME KB(2) SUMO DEADLIFT HOLD

THURSDAY
:40 – :20 / 4 ROUNDS
AIR SQUAT + LUNGE
RING ROWS
HIP TOUCHES
PLANK SLIDES

FRIDAY
CASH IN: TABTA DB FLOOR PRESS
6 ROUNDS FOR TIME:
6 DBL DB SNATCH
12 PUSH PRESS
24 FRONT SQUATS
48 AB MAT SITUPS

SATURDAY:
20 MIN AMRAP
10 PUSHUP TO TWO FEET MTN CLIMBER
20 SINGLE DB HANG C+J/ 10 each arm
30 PLANK DB TAP
40 DB GLUTE BRIDGE
5 LAP RUN

SUNDAY:
15 MIN AMRAP
10 PLATE HALOS (L=1)
15 PLATE G2OH
20 PLATE FRONT RACK LUNGE
2 LAPS RUN
3:00 rest
TABATA
HEEL TAPS+ SCISSOR KICKS