10.10~10.16 AF WOD

10 10월 10.10~10.16 AF WOD

Mon
3 RFT
20 DB Renegade Rows (L=1)
15 Burpees

3 RFT
15 DB Squats
10 DB Push Press

3 RFT
10 DB Thrusters
5 Lap Run

Tues
10 min EMOM
10-15 DB Split Stance RDL
-switch legs each round
*use 2 DB, try to go heavy!
-rest 3 min-
10 min AMRAP
10 Plank DB Slides (L=1)
20 Single Arm DB Floor Press (10 each arm)
30 DB Glute Bridge
40 Bicycle Crunches
*use 1 DB

Wed
In Teams of 2
200 WBS – 20 reps ea alternating – 5 sets ea
100 Burpees – Partner DBL KB Deadlift HOLD
200 V-ups – 10 reps ea alternating – 10 sets ea

Thurs
Cash in: 100 Abmat Situps
5 RFT
24 DB Snatch
10 DB Deck Squats
5 Lap Run
Cash out: 100 Abmat Situps

Fri
Tabata – rest 90 sec between stations
Battle Ropes
DB Box Steps (switch leg every rd)
Plank Slides
Lying Scissor Kicks + Flutter Kicks

Sat
3 Rounds of:
30 AKBS
30 Push-ups

2 Rounds of:
20 Plank Arm March (L=1)
20 Lying Knee Tucks

1 Round of:
100 Mountain Climbers (L+R=1)

Sun
5 RFT
4 Lap Run
30 Abmat Situps
20 DB Push Press
10 DB Lunges (L+R=1)