07.04~07.10 WOD

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