10.31~11.06 AF WOD

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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