08.22~08.28 WOD (GPP)

22 8월 08.22~08.28 WOD (GPP)

Mon
8 min AMRAP
16 DB Squat Snatch (8 each arm)@40/25#
32 DU
-rest 4 min-
8 min AMRAP
3 Lap Run
24 WBS @20/14#

Tues
A. In Teams of 2-3
Bulgarian Split Squats
6 reps —> 6-sec Hold —> 6 reps x 4 sets each leg
*rest as partner goes

B. Tabata
:20 ON – :10 OFF / 8 Rounds
2 min rest between stations
KB Pike Leg Lifts
KB Squat-hold Halo
KB Pull-over

Wed
2:00 x 10 Rounds
Odd: 5 DB Devils Press + 10 DB S2OH
Even: 5 Lap Run

Thurs
10 min EMOM
Odd: 13/10 cal AAB
Even: :50 Plank Hold
-rest 3 min-
10 min EMOM
Odd: 13/10 cal Row
Even: 15 V-ups

Fri
Kalsu
For Time:
100 Thrusters (BB@135/95# – DB@50/35#)
*EMOM: 5 Burpee (start with)

Sat
4 RFT
50 Abmat Situps
25 AKBS @24/16 kg
5 Lap Run

Sun
:40 ON – :20 OFF / 4 Rounds@each station
Lying Windshield Wipers
DB Split Squat (change legs every round)
Push-ups
DB Renegade Rows
Bicycle Crunches