30 10월 10.31~11.06 AF WOD
Mon
In Teams of 2
100 cal Row
50 DB Thrusters
80 cal Row
40 DB Thrusters
60 cal Row
30 DB Thrusters
40 cal Row
20 DB Thrusters
20 cal Row
10 DB Thrusters
Tues
In Teams of 2-3
Barbell Hip Thrusts x 20 reps x 5 sets
*rest 1-2 min between sets
5 RFT
20 Reverse Lunges (L=1)
15 Burpees
3 Lap Run
Wed
:30 ON – :30 OFF
:40 ON – :20 OFF
:50 ON – :10 OFF
:60 ON – :60 OFF
KB Pendlay Rows
Bicycle Crunches
Wall Press Deadbug
Kneeling DB Hang Clean to OH
Shuttle Bear Crawls
Thurs
2:00 ON – 2:00 OFF / 8 Rounds
Odd: 4 Lap Run + ME AKBS
Even: 15 Burpees + ME Plank Hold
Fri
“Pray 4 Itaewon”
4 RFT
10 DB Dbl Snatch
29 WBS
154 DU
Sat
10 min AMRAP
15 Burpees + 2 Lap Run
-rest 2 min-
10 min AMRAP
300m Row
15 V-ups
Sun
Tabata
:20 ON – :10 OFF / 8 Rounds
Side Planks
DB Split Stance RDL
Tuck ups
DB 1-arm Hang Clean to OH
*alt sides AER
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