08.29~09.04 WOD (GPP)

29 8월 08.29~09.04 WOD (GPP)

Mon
2:00 x 10 Rounds
Odd: 5 Lap Run
Even: 3 DB Devils Press + 6 DB Push Press + 10 DB Lunges (L=1)

Tues
For Time:
25-20-15-10-5
Barbell Snatch @95/65#
AES 15 Burpees
OR
For Time:
40-30-20-10
DB Snatch @50/30#
AES 20 Burpees

Wed
In Teams of 2
5 Rounds (each row 5 times)
P1: Row 250/200m
P2: Plank Hold
5 Rounds (each 100 Air Squats)
P1: 20 Air Squats
P2: Wallsit Hold
5 Rounds (each 100 Judo Push-ups)
P1: 20 Judo Push-ups
P2: Hollow/Deadbug Position Hold

Thurs
In Teams of 2
15 min AMRAP
12 Deadlift + 9 Hang Clean + 6 S2OH
BB@95/65#
DB@40/20# x 2
*P1 does 1 rd of 12 DL, 9 HC, 6 S2OH then P2 goes 2nd rd

Fri
:40 ON – :20 OFF / 4 Rounds @each station
*1 min rest between stations
Plank Slides on Turf
AAB
MB Woodchoppers
Shuttle Sprints
WBS @20/14#

Sat
10 min EMOM
12/10 cal Row
-rest 3 min-
10 min AMRAP
10 Burpees
15 Tuck-ups
20 Mountain Climbers (L+R=1)

Sun
20 min EMOM
Odd: 12 DB Push-up to Row
Even: 12 DB Lunges (L=1)