10.24~10.30 AF WOD

24 10월 10.24~10.30 AF WOD

Mon
2:00 x 10 Rounds
Odd: 4 DB Devils Press + 8 DB Push Press + 12 DB Lunges (L=1)
Even: 10 Single-leg Burpees + 10 Alt. V-ups (L+R=1)
*alternate leg every rep for Burpee

Tues
5 RFT
40 Bicycle Crunches (L+R=1)
30 AKBS
20 Push-ups
1 Lap KB Suitcase Carry (R1-R4)
*ONLY last (5th) round: 1 Lap Front Rack carry

Wed
10 min EMOM
Odd: 15 DB Jumps
Even: 10 DB Hang Clean to Push Press
-rest 2 min-
10 min AMRAP
10 Pike on Rower
15 cal Row

Thurs
Tabata
:20 ON – :10 OFF / 8 Rounds
*rest 90 sec between stations
Battle Rope
WBS
Plank Arm Reaches
Cross Climbers

Fri
3 Rounds
10 KB Kang Squat
10 KB Squat Hold Curl to Halo
10 Pike Leg Lift Over KB (L+R=1)

2 Rounds
20 Strict Abmat Situps
20 AKBS

1 Round
1 Lap Bear Crawl

Sat
For Time:
50-40-30-20-10
Air Squats
Push-ups
Abmat Situps
AES: 1:00 Plank

Sun
:40 ON – :20 OFF / 4 Rounds
DB Split Squat
Heel Touches
DB Seesaw Press
DB Side Bends