10.17~10.23 AF WOD

10.17~10.23 AF WOD

MONDAY:
8 min EMOM
12 SINGLE ARM THRUSTERS/ 6 each side
2:00 REST
12 min AMRAP
20 DB RENEGADE ROWS
12 BURPEES
2:00 rest
4 min EMOM
Min 1: MAX CRUNCH FEET FLOOR
Min 2: MAX CRUNCH LEGS IN TUCK
Min 3: MAX CRUNCH LEGS TO LEFT
Min 4: MAX CRUNCH LEGS TO RIGHT

TUESDAY:
40-30-20-10
MB LUNGES (L=1)
MB RUSSIAN TWISTS
2 LAPS MB RUN (left shoulder/ right shoulder)

Wednesday:
10 min EMOM
Odd: 15-20 RING ROW
Even: 20 Box Dips

3:00 REST

10min AMRAP
3 DEVILS PRESS
6 DB SQUATS
9 CAL ROW

Thursday:
Cash in: 50 ALT V-UPS
5 ROUNDS
20 KB SUMO DEADLIFTS
20 PUSHUPS
20 LEG LIFTS OVER KB
4 LAPS RUN
Cash out: 50 BURPEES (scale to half)

Friday:
4 ROUNDS
20 DB SNATCH
30 MTN CLIMBER (L+R=1)

3 ROUNDS
20 SINGLE ARM PUSH PRESS/ (10 each arm)
30 AB MAT SITUPS

2 ROUNDS
50 AIR SQUATS
5 LAP RUN

Saturday:
Cash in: TABATA PUSHUP + PLANK HOLD
1:00 rest then…
50+5 laps- 40+4laps- 30+3 laps- 20+2 laps- 10+1 lap
KBS
BICYCLE CRUNCH (L+R=1)

Sunday:
“JUNE 9th, 2022🥊”
BEGIN OR END WITH 6 LAPS RUN
3 rounds
20 DB See Saw strict press
20 DB Floor press
3 rounds
20 DB deadbugs (L+R=1)
20 Plank Dips (L+R=1)
3 rounds
30 DB Sumo deadlift
50 Glute Bridge

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