04 7월 07.04~07.10 WOD
Mon
3 RFT
50 DB Sumo Deadlift
40 Plate Deadbug (L=1)
30 DB Hang Clean to P.Press (5 reps x 6 sets – 3 sets each arm)
20 DB Cyclist Squat (heel on plate)
1 Lap Run with DB
Tues
In Teams of 2 – You Go, I Go
16 Rounds (8 each)
16 AKBS + 8 Burpees
14 Rounds (7 each)
7 Two-hand Muscle Clean + 14 Goblet Lunges (L=1)
12 Rounds (6 each)
12 Alt. V-ups (L=1) + 6 V-ups
Wed
:40 ON – :20 OFF / 4 Rounds
DB Hang Squat Cleans
Lying Windshield Wipers
DB Floor Press
Plank Knees to Elbows
DB Renegade Rows
Thurs
10 min EMOM
Odd: 4-6 DB Devils Press (depending on weight)
Even: 2 Lap Run
-rest 3 min-
10 min EMOM
Odd: 12 Burpees
Even: 12 DB Thruster
Fri
In Teams of 2
5km Row
P1: Row
P2: Plank Hold (any type – front, side, hands) OR Squat Hold
Sat
In Teams of 2
10 Rounds (5 each)
20 WBS + 2 Lap Run
10 Rounds (5 each)
5 Burpees + 10 KBSDHP + 5 Burpees
Sun
Tabata @each station before next
:20 ON – :10 OFF / 8 Rounds
*rest 2 min between
Battle Ropes
Glute Bridges (hold @:10 – no rest)
Plank Slides on Turf
Push-ups
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