10.03~10.09 WOD

03 10월 10.03~10.09 WOD

Mon
For Time:
100 DB Front Rack Lunges @40/20# x 2 DB
*EMOM: Burpees
At 0:00 do 5 Burpees
At 1:00 do 6 Burpees
At 2:00 do 7 Burpees
-when can’t finish burpee in min reset to 5 reps on next min

Tues
Tabata
20 ON – :10 OFF / 8 Rounds
*rest 2 min between
WBS
MB Kneeling Circles
MB Side Throw
MB Situp to Russian Twist
MB Knee Tucks

Wed
5 RFT
4 Lap Run
30 AKBS
20 Push-ups
1:00 Plank Hold

Thurs
8 min AMRAP- Ascending by 2
DB Hang Squat Clean
DB Hops (L=1, use only one DB)
-rest 2 min-
8 min AMRAP
10 Burpees
2 Lap Run

Fri
In Teams of 2
30 min AMRAP
ME Distance Row
*alternate partner every 3:00

Sat
2:00 ON – 2:00 OFF / 6 Rounds
Odd: 3 Lap Run + ME WBS
Even: 3 Lap Run + ME Burpees

Sun
20 min AMRAP
30 DB Lunge (L=1)
40 Abmat Situps
50 Mountain Climbers
3 Lap Run