12.19~12.25 AF WOD

19 12월 12.19~12.25 AF WOD

Monday:
Cash in: 10 lap run
4 Rounds 
50 Glute Bridge
40 DB Split Squats/ 20 each leg
Anti up: 50 Plank Dips (L+R =1) 
4 Rounds:
20 Single DB 2-Hand Curl
20 Single DB 2- Hand Strict Press
Cash out: 100 Alt V-Ups

Tuesday:

6 min EMOM
Even: ME Handstand walk around box
Odd: 50 Airsquats

15 min AMRAP
In Teams of 2:
20 Box Jump / Step ups
20 DB Thrusters
20 Cal Row on track
*Key is fast transitions

Wednesday:

18-15-12-9-6-3DB Snatch (L+R)Burpees DB Hang Power C&J

Thursday:

Tabata Day!
Battle Rope
DB Renegade Row+ DB Pushup
V-up + Scissor Kicks
DB Floor Press
Hollow Rock + Hollow Hold

Fri

50-40-30-20-10
KBS
Plank KB Taps (L=1)
AB Mat Situps
*AES: 3 laps run

Saturday:
🎄CHRISTMAS EVE🎄
“12 days of Christmas” The flow is like the song 노래 처럼
12 Days of 4TP Christmas:
1 Lap Run 🍐🌲
2 Front Squats
3 Devils Press
4 Push Press
5 Muscle Cleans
6 Sumo Deadlifts
7 V-Ups
8 Mountain Climbers (L+R=1)
9 Leg lift over 2 DBs (L+L+R+R=1)
10 DB Lunges (L+R=1)
11 Burpees
12 DB Thrusters

FLOW:
1 lap run
2 FS + 1 lap run
3 D.P + 2 FS + 1 lap run
4 P.P + 3 D.P + 2 FS + 1 lap run

Sunday:
CLOSED
🎄MERRY CHRISTMAS EVERYONE!! 🎄
THANK YOU FOR BEING PART OF THE 4TP FAMILY!

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