05.30~06.08 WOD

30 5월 05.30~06.08 WOD

AF
Mon
3 Rounds
30 DB Hang Clean to Push Press (15 each side)
30 DB Situps
-rest 2 min-
2 Rounds
40 DB Snatch (L=1)
2 Lap Run
-rest 1 min-
1 Round
50 DB Sumo Deadlift
50/30 Push-ups
50 DB Goblet Squats

Tues
In Teams of 2
2 RFT
30 Syncro Burpee
60 DB Muscle Cleans (reps combined)
90 DB Lunges (L=1, reps combined)

Wed – GPP
2:00 x 12 Rounds (4 each – in rotation)
A. 10 AKBS + 20 V-ups + 10 RKBS
B. 20 Mountain Climbers + 20 Push-ups + 20 Mountain Climbers (L+R=1)
C. 30 WBS + 2 Lap Run

Thurs
Tabata :20 on – :10 off / 8 Rounds @each station
Battle Ropes
Plank Slides on Reebok Turf
Floor Jack to Floor Tucks (2-feet mtn climber)
Elbow to Plank to Shoulder Taps
Dbl RKBS
*rest :90 sec between stations

Fri
10 min EMOM
3 DB Devils Press + 6 DB Thrusters
-rest 2 min-
10 min EMOM
12/10 cal Row

Sat
In Teams of 2
300 Bicycle Crunches (L+R=1)
200 AKBS
100 Burpees

Sun
20 min AMRAP
20 DB Snatch (L=1)
20 DB Push Press (L=1)
20 DB Situps
5 Lap Run