09.12~09.18 WOD (GPP)

12 9월 09.12~09.18 WOD (GPP)

Mon
For Time:
5 RFT
4 Lap Run
30 AKBS
20 Abmat Situps
10 Burpees

Tues
In Teams of 2-3
5 sets of:
15 Barbell Hip Thrusts + 30 Jumping Lunges
*no rest between Hip Thrust + Jumping Lunges

Tabata
DB Floor Press
DB Renegade Rows
Lying Windshield Wipers

Wed
In Teams of 3
5 RFT – 10/8 cal Ski Erg
5 RFT- 10 Alternating V-ups
5 RFT – 10/8- Bench Hops (L+R=1)
5 RFT – 10/8 cal AAB

Thurs
:40 ON – :20 OFF / 4 Rounds @each station
*rest 1 min between
DB Box Step-ups (switch sides every rd)
DB Plank Slides Side to Side
DB Hang Clean to Press (switch sides every rd)
DB Kneeling Squats (quad focus)

Fri
3:00 x 10 Rounds
Odd: 2 x 10 Burpees + 15 KB Gorilla Row
Even: 2 x 25 Air Squats + 2 Laps

Sat
10 min AMRAP
Row 500m
50/30 Push-ups
-rest 5 min-
10 min AMRAP
20 Mountain Climbers (L+R=1)
20 Flutter Kicks (L+R=1)
20 Side Plank Raises (L=10)
:60 sec Plank Hold

Sun
For Time:
21-15-9-6-9-15-21
DB Thrusters @40/20 x 2
AES 1 Lap DB Farmers Carry