07.11~07.17 WOD

07.11~07.17 WOD

AF
Monday:
2:00 x 10 Rounds
Odd: 5 Devils Press + 2 Laps Run
Even: 12 DB Thrusters + 12 Alt. V-up (L+R=1)

Tuesday:
10 min EMOM
Odd: ME cal Row
Even: ME Push-ups
-3 min rest-
10 min AMRAP
5 Hand Plank Floor Jack to Tucks
10 Elbow Plank Mountain Climbers (L+R=1)
30 Abmat Situps

Wednesday:
Cash in: 50 V-UPS
4 ROUNDS
25 KB Goblet Squats
15 Burpees
5 Lap Run
CASH OUT: 50 V-UPS

Thursday:
:40 on- :20 off / 4 Rounds
KB Around-the World
KB Deadbug Pull-over
AKBS
KB Deadbug Scissor Kicks
KB G2OH

Friday:
In Team of 2:
5 Rounds for time
30 Box Jump/ Step Ups
40 DB Push Press
4 Laps Run (together)
*split however you like

Saturday:
In Teams of 2
4 Rounds of
50 AKBS
20 BURPEES
then…
300 AB MAT SITUPS/150 Each
PLANK HOLD
*”Resting” Partner must be in Plank Hold position 😁

Sunday:
20 min AMRAP
20 DB Snatch
20 Abmat Situps
20 Shoulder Taps (L+R=1)
20 Mountain Climbers (L+R=1)
4 laps run

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