07 11월 11.07~11.13 AF WOD
Mon
21-15-9
Burpee
Double Dumbbell Hang Snatch
– rest 2 minutes
21-15-9
Double Dumbbell Front Squat
Double Dumbbell Hang Snatch
– rest 2 minutes –
21-15-9
Double Dumbbell Front Squat
Burpee
Tues
In Teams of 2-3
Barbell Hip Thrusts x 20 reps x 5 sets
(20 second hold at top of last rep)
*rest 1-2 min between sets
4 rounds for time of:
20 RKBS
20 Seated legs over the KB
20 Plank KB Touch
2 Lap Run
Wed
4 Rounds
2:00 on- 1:00 rest
Odd: 20-25 CAL ROW
Even: Max wall walks
4 Rounds
2:00 on- 1:00
Odd: 25-30 WBS
Even: 4 laps run
Thurs
Tabata
:20 ON – :10 OFF / 8 Rounds
*rest 90 sec between stations
A) Pushup + V-ups
B) 1 arm KB Floor press * switch every round
C) Squat Hold KB Curl to halo
D) Mountain climber + Plank hold
Fri
18 min AMRAP
20 DB Snatch
10 V-Up Complex (Alt L+R +V-Up=1)
3 Laps Run
Then…
“Earn your weekend Ab Burner”
50 Russian Twists
50 Flutter Kicks
50 Russian Twists
Sat
10 min AMRAP
20 DB Reverse lunge (R=1)
20 DB L Crunches
-2:00 Rest-
10 min AMRAP
20 DB Push Press
12 Burpees
Sun
:40 ON – :20 OFF / 4 Rounds
DB Seesaw floor press
Cross-climbers
DB Bulgarian split squat (switch legs each round)
DB Bear Crawl
“Have a great week Ab Burner”
3 Rounds
:30sec Hollow hold
:30sec Side Plank (each side)
30sec Flutter Kicks (L+R=1)
Rest 1 min b/t rounds
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