05.16~05.22 WOD

16 5월 05.16~05.22 WOD

MONDAY:
3 ROUNDS
10 DB PUSHUP TO ROW (L+R=1)
20 PUSH PRESS
3 ROUNDS
20 V-UP
20 HOLLOW ROCKS
3 ROUNDS
50 GLUTE BRIDGE
30 SUMO DEADLIFT
*BEGIN OR END WITH 9 LAPS RUN

TUESDAY
CASH IN: 100 AB MAT SITUPS
5 ROUNDS
30 SINGLE ARM FLOOR PRESS/15 ea
20 DB SNATCH
10 BURPEES
CASH OUT: 100 SCISSOR KICKS

WEDNESDAY
10 MIN AMRAP
10 CAL ROW
15 WBS
3 MIN REST
10 MIN EMOM
Odd: 20 MB JUMPING SQUATS
Even: MAX MOUNTAIN CLIMBERS

THURSDAY:
50 +5 LAPS -40+ 4 LAPS -30 +3 LAPS -20 + 2 LAPS -10 + 1 LAP
KBS
PLANK DIPS (L+R=1)
RUN

FRIDAY:
5 ROUNDS @ each station
:40 on :20 off
:30 rest btwn station
RING ROW
(SINGLE OR DOUBLE) DB STRICT PRESS
SQUAT PULSE (SCALE UP+ WEIGHT)
ALT V-UPS
DB REVERSE LUNGE

SATURDAY:
21 MIN AMRAP
15 AKBS
30 LEG RAISE OVER KB
15 SDLHP
30 BICYCLE CRUNCH
3 LAPS RUN

SUNDAY:
For time
100 DB GLUTE BRIDGE
80 GOBLET SQUATS
60 V-UPS
40 BURPEES
20 PUSHUP
10 BENT ROW/ 10 EACH SIDE
*AES 2 LAPS RUN