09.26~10.02 WOD

26 9월 09.26~10.02 WOD

AF
Mon 9/26
5 RFT
10 DB Push Press
10 DB Bentover Row
4 RFT
20 Abmat Situps
20 Alt V-ups (L=1)
3 RFT
15 DB Thruster
5 Lap Run
2 RFT
20 DB Squats
15 Burpees

Tues
STRENGTH
2:00 x 5 sets
20 Dbl RKBS + 20 Jumping Lunges (L=1)

WOD
:45 ON – :15 OFF / 4 ROUNDS
KB Kneeling Wood-chop (change sides ea rd)
KB Row the Boat
KB G2OH

Wed
10 min AMRAP
20 WBS
:40 MB Deadbug Hold – :20 REST
-rest 3 min-
10 min AMRAP
10 DB Push-ups
10 DB Renegade Rows (L=1)
10 DB Feet In&Out

Thurs
Cash in: Tabata
KB Hip Bridge *hold every other rest

For Time:
50-40-30-20-10
RKBS
Shoulder Taps (L+R=1)
Abmat Sit-ups

Cash out: Tabata
KB Pull-overs

Fri
6 RFT
21 V-ups
15 DB Thrusters
9 Burpees
3 Lap Run

Sat
In Teams of 2
2 RFT
100 Judo Push-ups
150 RKBS @32/24 kg
200 Bicycle Crunches (L+R=1)

Sun
Tabata @each station / rest 2 min between
Battle Rope
Row
DB Split Squat
Lying Windshield Wipers