08.01~08.07 WOD

08.01~08.07 WOD

Monday:
Strength
EMOM 10
Odd: :40 BOX L SIT HOLD
Even: 10-15 HEAVY GOBLET SQUATS

Wod:
7min AMRAP
Ascending by 2
KBS
BURPEES

Finisher:
2 ROUNDS
14 shuttle sprints 왕복=2

Tuesday:
5 ROUNDS
3:00 on- 2:00 recovery row- 1:00 transition
1 HANDSTAND WALK AROUND BOX* every round change direction
10 DB CLEAN
15 DB PUSH PRESS
MAX DB BOX STEP UP

Wednesday:
4 ROUNDS
(rotate every 40 seconds)
:40 on- :20 off
HANGING KNEES TO ELBOWS/ scale to knees to chest
HEAVY MB SQUAT
PUSHUP
HEAVY MB OVER THE SHOULDER
PLANK DIPS

THURSDAY:
3 ROUNDS
20 DB FLOOR PRESS
20 SEE SAW STRICT PRESS(L=1)

3 ROUNDS
20 ALT V-UP (L=1)
20 HOLLOW ROCK

3 ROUNDS
40 FEET ELEVATED DB GLUTE BRIDGE
20 DB SPLIT SQUATS/ 10 each side

4TP GLOW PARTY DAY
Friday:
In teams of 2
1 ROUND
20 DEVILS PRESS
40 DB SNATCH
60 DB THRUSTER
80 SUMO DEADLIFT
100 REVERSE LUNGE
120 V UP
then…
100 SYNCRO SCISSOR KICKS

Saturday:
10 min AMRAP
20 WBS + 2 LAP RUN
3:00 REST

10 min AMRAP
20 KBSDLHP
20 KB CHAINSAW ROW
20 SIDE BEND/ each side

Sunday:
TABATA
A) Battle ropes
B) MB Russian Twists
C) Row FAST- :10 recovery row
D) MB lateral bound to slam stop
E) MB DEADBUG+ MB VUP

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