07.25~07.31 WOD

25 7월 07.25~07.31 WOD

Monday:
3 sets:
5x5reps
HEAVY TEMPO GOBLET SQUAT
:05 down – :03 pause -:01 up

5 Rounds
10 MB GROUND TO SHOULDER(switch shoulder every rep)
15 MB SQUATS
20 JUMPING SQUAT with :01 pause at bottom
30 RUSSIAN TWISTS
2 LAPS RUN WITH MB

Tuesday:
10 min EMOM
Odd: 12-14 CAL ROW
Even: 12-15 FEET ON ROWER PIKE UP
2:00 rest
10 min EMOM
Odd: 50 DOUBLE UNDERS
Even: 20 RING ROW+ME HOLD @ top

Wednesday:
6 ROUNDS
3:00 ON – 1:00 PLANK HOLD (feet on wall or plate on back choice 😆)
20 DB SNATCH
10 DB OH LUNGE/5 per arm
20 V-UP COMPLEX (2 alt v-up + 1 v-up)

Thursday:
CASH IN: 2000 m ROW
21-15-9
PUSHUPS
DOUBLE OR HEAVY KB SUMO DL
21-15-9
AB MAT SITUPS
DECK SQUAT TO TUCK JUMP

Friday:
Strength:
Teams of 3
Barbell Floor Hip thrust
5×20
*PARTNER REST BETWEEN SETS

Wod:
15 min AMRAP
10 PLATE HALOS
15 PLATE G2OH
20 PLATE REVERSE LUNGE
1 LAP RUN + 10 BURPEES

Saturday:
30-20-10
THRUSTERS
PUSH PRESS
RENEGADE ROW (L+R=1)
FLOOR PRESS
HOLLOW ROCK
SCISSOR KICKS (L+R=1)
3 LAP RUN

Sunday:
Cas