11.28~12.04 AF WOD

28 11월 11.28~12.04 AF WOD

Monday:
WORLD CUP WATCH NIGHT @B3 10PM
2:00 x 10 Rounds
Odd Rounds: 25 DB Thruster + 2 Laps Run
Even Rounds: 12 Burpees + 24 V-Ups

“Ab burner”
3 rounds
1:00 DB deadbug
:40 Hollow Rock
:20 Rest

Tuesday:
In Teams of 2
20 min AMRAP
40 Plate G2OH
40 OH Plate Reverse Lunge
4 laps run together

“Ab burner”
Tabata
Plate Russian Twists + L sit OH Hold

Wednesday:
8 min EMOM
Odd: 10-14 CAL Row
Even: 20 Feet on rower Pike Ups
-2:00 Rest-
8 min AMRAP
30 Heavy Glute Bridge
20 Sumo Deadlift
-2:00 Rest-
8 min AMRAP
30 Kneeling Single Arm DB Press/ 15 each arm
20 Floor Press

Thursday:
5 Rounds
:40 on- :20 off
DB Cleans
Shoulder Taps
DB Push Press
Leg Raise over DB
Mountain Climbers

Friday:
Tabata
8 Rounds [:20on- :10 off ]
2:00 rest btwn each station
Battle Rope
Plank Rotation+ Plank Hold
KB Swing Squats
Bicycle Crunch + Hollow Hold
Burpees 🙂

Saturday:
For Time:
100 AB Mat Situps
5 Laps Run with DB
80 DB Snatch
4 Laps Run with DB
60 DB Squats
3 Laps Run with DB
40 DB Lunge (L=1)
2 Laps Run with DB
20 V-Ups

Sunday:
*Jump and Move Kids Class Trial day
*ALL CLASSES AT B4
In Teams of 2
5 ROUNDS
P1: 200m Row
P2: MAX EFFORT WBS
-Switch-
P1: MAX EFFORT WBS
P2: 200m Row
Then 1:00 Rest