11.14~11.20 AF WOD

14 11월 11.14~11.20 AF WOD

Mon
Strength
EMOM 10
Odd: 20 Heavy KB Goblet Squats (:02 hold at bottom)
Even: :40 Box L-Sit or Tuck Hold

For time:
4 Rounds
20 Pushups
30 AKBS
4 Laps Run

Tue
40-30-20-10*
MB Curtsy Lunges (R+L=1)
MB V-UPS
*AES: 20 BURPEES

Wed
5 Sets:
*New set every 4:00
2 Lap Run
20 Single DB Thrusters/ 10 each arm
20 Plank DB Pull Throughs (L=1)

Thu
(In Teams of 2)
5k Row
(Partner 1 ) ROW
(Partner 2 ) Heavy MB HOLD w/ march

“Ab Burner”
2 Sets:
:30 Side Plank R/L
:30 Deadbugs
:30 Plank
:30 Alternating V Ups
Rest 1:00 B/T Sets

Fri
Tabata
20 ON – :10 OFF / 8 Rounds
*rest 2 min between
MB Jumping Squats + Hold at bottom every other rest
MB Deadbugs
MB Strict Press + Hold at top every other rest
MB Deck Squat

Sat
2:00 x 10 ROUNDS
Odd: 21 Dbl RKBS + 3 Lap Run (use 2 kb)
Even: 50 AB Mat Situps

Sun
10 min EMOM
Odd : 15-20 ring row
Even: 30 feet on floor box dips

10 min AMRAP
3, 6, 9, 12….
DB Power Cleans
*20 DB Hops between reps

“Ab Burner”
TABATA
Hollow Rocks + Hollow Hold