12.05~12.11 AF WOD

12.05~12.11 AF WOD

Monday
STRENGTH
In teams of 2:
5 Rounds x 15 Reps
DOUBLE KB SUMO DEADLIFT
*Partner A work, Partner B rest

12 min AMRAP
Ascending by 2
RKBS
Burpee
V-Ups
*AES 1 Lap run

Tuesday:
STRENGTH:
10 Min EMOM
Odd: 15-20 Heavy Goblet Squats
Even: :30 Hanging L-Hold or Tuck Hold/ Scale to :40 Hollow Hold

4 RFT:
10 DB Front Squats
20 DB Push Press
30 Plank Dips (L=1)
4 laps run

Wednesday:
10 min EMOM
Odd: 1-min row FAST SPRINT
Even: 1-min row SLOW Recover
-3:00 rest-

10 min AMRAP
20 DB Snatch
3 Wall Walk
*AES 30 Ab Mat Situps

Ab Burner:
3 Sets
:30 Hollow Hold
:30 Hollow Rock
1:00 Bicycle Crunch

Thursday:
2:00 x 10 Rounds
Odd: 2 Laps Run + 20 AKBS
Even: 20 Pushups + 20 Burpees

Ab Burner:
3 Sets
1:00 Small Scissor Kicks
1:00 Windshield Wipers

Friday:
Teams of 2:
20 min AMRAP
40 MB Cleans
40 MB Lunges
40 Synchro MB Deadbug (L+R=1)
4 Lap Run with MB/ split how ever you like

Ab burner:
3 sets
1:00 MB Russian Twists
:40 MB Strict Press
:20 Rest

Saturday:
6 Rounds
2:00 on – 1:00 off
Odd: 10 Devils Press + 20 Renegade Row (L=1)
Max Effort V-Ups
Even: 10 Devils Press + 20 Floor Press (L=1)
Max Effort Burpees

Sunday:
50-40-30-20-10
RKBS
Pushups
Leg Raise over KB
*AES 400m Row

No Comments

Post A Comment