07.18~07.24 WOD

18 7월 07.18~07.24 WOD

AF
Monday:
5 min AMRAP#1
15 Pushups
15 RingRow

2:00 Rest

5 min AMRAP#2
30 Side Plank Raises (L=15, R=15)
30 Mtn Climber (L+R=1)

2:00 Rest

5 min AMRAP#3 (on track)
20 Jumping Squats (scale: air squat)
2 Laps Run

2:00 Rest

5 min AMRAP#4
25 DB Glute Bridge
25 Half Burpees

Tuesday
2:00 ON – 2:00 OFF / 6 Rounds
10 Burpees
20 DB Snatch (L=1)
ME DB Hops or Double-Unders

Wednesday:
In teams of 2
Cash in: 120 DB Renegade Rows (L=1)
3 RFT
40 DB Box Step-up (L=1)
40 DB Push Press
Cash out: 120 DB Squats
*reps combined for all movements

Thursday:
Cash in: 100 Abmat Situps
For Time:
40-30-20-10
Dbl RKBS (scale to one)
Push-ups
AES 5 Lap Run
Cash out: 100 Abmat Situps

Friday:
10:00 EMOM
Odd: 13/10 Cal Row
Even: 20 WBS

3:00 rest

10:00 EMOM
Odd: 12 DB Lunge Thrusters (L=1) *use 2 DB
Even: 14 Hollow Rocks

Saturday:
:40 on- :20 off / 5 Rounds
One Arm DB push press L (5-sec tempo dwn)
One Arm DB push press R (5-sec tempo dwn)
DB Situps
Goblet Squat
Sumo Deadlift

Sunday:
4 Rounds for time:
25 AKBS
20 Plank KB tap (L+R=1)
15 Pike Leg Lift over KB (L+R=1)
10 Two-for-One Burpees
5 Laps Run