09.19~09.25 WOD

19 9월 09.19~09.25 WOD

AF 9/19-25
MONDAY:
CASH IN: 50 AB MAT SITUPS
5 ROUNDS
30 RKBS
3 LAPS RUN
ANTE UP: E3OM 10 BURPEES
*stop where you are and do burpees 🤪
CASH OUT: 100 BICYCLE CRUNCH

TUESDAY:
PART A)
1000 m ROW
3 ROUNDS
15 MB V-UPS
15 MB JUMPING SQUATS
-REST 2 MIN-
PART B)
1000m ROW
3 ROUNDS
15 RING ROW
15 PUSHUPS
15 MB JUMPING SQUATS
*team A begins with part A team B begins with part B

WEDNESDAY:
Strength:
In TEAMS OF 2
3 x50 reps + :20 second hold at top of last rep
HEAVY DB GLUTE BRIDGE
then
3 x 15 reps
HEAVY DB or KB SUMO DL

:30 ON – :30 OFF
:40 ON – :20 OFF
:50 ON – :10 OFF
:60 ON – :60 OFF
a) FLOOR PRESS IN GLUTE BRIDGE
b) DB RENEGADE ROW (L=1)
c) PLANK MARCHES (arms & feet)

THURSDAY:
TABATA :20 ON – :10 OFF / 8 ROUNDS
BATTLE ROPES
SIDE PLANK
CAL ROW
LYING FLUTTER KICKS
AAB
*rest 90 sec between

SATURDAY
10 MIN AMRAP
20 WBS
15 HANGING KNEE RAISES
10 BURPEE
3:00 rest
10 MIN AMRAP
20 AB MAT SITUPS
20 MTN CLIMBERS (l+r=1)
20 RUSSIAN TWISTS (l+r=1)

SUNDAY
2:00 x 10 ROUNDS
ODD: 21 Dbl RKBS + 3 LAP RUN (use 2 kb)
EVEN: 12 BURPEE + 12 V-UP