11.21~11.27 AF WOD

21 11월 11.21~11.27 AF WOD

Monday:
Cash in: 50 V-Ups
4 Rounds
20 KB Heavy Goblet Squats
20 Pushups
40 Ab mat situps
4 laps run
Cash out: 50 Air Squats

Tuesday:
6 Rounds
:40 on- :20off
Odd rounds: Handstand walk around the box
Even: MB Wallsit Hold

5 Rounds for time
25 Push presses
50 DU

Ab burner
3:00 Plank hold
*3 breaks allowed

Wednesday:
In Teams of 2…
2 Rounds
100 AKBS
3 laps run together
100 Sumo Deadlifts
3 laps run together
*EMOM 5 burpees together

Thursday:
4 Rounds
50 Glute Bridge
40 Single arm floor press/ 20 each side
30 Split Squat / 15 each leg
20 DB Cross Body Situps/ 10 each side

“Ab Burner”
2 sets
1:00 Leg lifts
1:00 Bicycle Crunch
1:00 Plank Dips

Friday:
3 Rounds at each station
:30 on :30 on- 1:00 off
MB Squat – Jumping Lunges
MB V-Up – MB Russian Twists
MB Bent Row- MB Bent OH shoulder raise
Small scissor kicks- Big Scissor Kicks

Ab burner
*Tuesday repeat
3:00 plank hold
*2 breaks allowed

Saturday
30 min AMRAP
In teams of 2: you go, I go
10-10-10, 20-20-20, 30-30-30…
DB Snatch
Burpees
Cal Row

Sunday
3 Rounds
6 lap run
40 KBS
20 Sumo Squats
*AES 50 Bicycle Crunch