06.27~07.03 WOD

28 6월 06.27~07.03 WOD

AF
Monday:
CASH IN: Tabata Scissor Kicks (Up+Dwn)
15 MIN AMRAP
3 DB DEVILS PRESS
6 DB PUSH PRESS
12 DB LUNGE (L=1)
24 ABMAT SITUPS
CASH OUT: Tabata Scissor Kicks (Side2Side)

Tuesday:
12 min TIME CAP
2400/2000 m row

-2:00 rest-

12 MIN AMRAP
20 DB HOPS (L=1)
20 BENT DB ROW (use 2 hands)
20 DB CYCLIST SQUATS (heel on plate)
20 DB GLUTE BRIDGES
*USE 1 HEAVY DB

Wednesday:
2:00 x 10 Rounds
Odd: 20 WBS + 2 LAP RUN
Even: 6 BURPEES + 12 V-UPS X 2 ROUNDS

Thursday:
:40 ON – :20 OFF / 4 ROUNDS
DB DEADBUG
DB HANG CLEAN TO PUSH PRESS
DB SDHP
DB SLIDES (Up&Dwn)
*use 2 DB

Friday:
Teams of 2 – You Go, I Go
7 ROUNDS
20 DB SNATCH
10 BURPEE
5 BOX JUMP-OVER
2 LAP RUN

Saturday:
21-18-15-12-9-6-3
AKBS
LEG RAISE TO HIP THRUST
BURPEES
*AES 3 lap run

Sunday:
5 ROUNDS
15 DB THRUSTER
30 ABMAT SITUPS