05.23~05.29 WOD

23 5월 05.23~05.29 WOD

MONDAY:
12 MIN TIME CAP:
1400/1200 M ROW

-3:00 REST-

12 MIN AMRAP:
ASCENDING BY 2:
MB REVERSE LUNGE (L=1)
RUSSIAN TWIST (L+R=1)
BURPEE

TUESDAY:
2:00 x10 ROUNDS
Odd Rounds: 25 THRUSTERS + rest
Even Rounds: 20 DB ROW+ MAX ALT V-UPS

WEDNESDAY:
5 RFT:
30 AB MAT SITUPS
25 AKBS
15 PUSHUPS
2 LAP RUN

THURSDAY:
3 ROUNDS:
10 SINGLE DB CURL/ 10 each arm
10 SINGLE DB STRICT PRESS/ 10 each arm
10 SINGLE DB BENT ROW/ 10 each arm
3 ROUNDS:
20 DB SIDE BENDS/ 20 each side
20 DB SIT UP SIDE CHOP/ 10 each side
3 ROUNDS
30 GOBLET SQUATS
20 JUMPING LUNGES (L=1)

FRIDAY:
:40 on- :20/ 5 ROUNDS ROTATE EVERYTIME
DB PUSH PRESS
DB FLOOR PRESS in GLUTE BRIDGE
DB GLUTE BRIDGE
DB SUMO DL

CASH OUT: 70 V-UPS

SATURDAY:
For Time:
30+3 LAPS -20+2 LAPS -10+1 LAP-20+2 LAP-30+3 LAP
DB SNATCH (L=1)
AB MAT SITUPS
SINGLE ARM THRUSTER (L=1)
RUN

SUNDAY:
20 MIN AMRAP
10 BURPEES
20 MOUNTAIN CLIMBERS (L+R=1)
30 RKBS
4 LAPS RUN