12.26~01.01 AF WOD

26 12월 12.26~01.01 AF WOD

Monday:
Cash in: Tabata DB Glute Bridge+ Hold at top during Rest 
15 min AMRAP
2 laps run
10 DB Deadlifts
15 DB Front Squats
20 Push Press
Cash Out: Tabata DB Floor Press legs in glute bridge hold

Tuesday:
10 min AMRAP
10 DB Snatch/ alternating
10 1-Arm OHS/ 5 each hand 
2:00 Rest
10 min EMOM
Odd: 20 Alt V-Ups
Even: MAX EFFORT Plank Dips

Wednesday:
5 Rounds
250/200 m Row
10 2-KB Gorilla Row Complex( L+R+ Both=1)
20 Double RKBS
30 Situp to KB Russian Twist(1situp+ L+R=1)

Thursday:
Part A) 10 min EMOM
Odd: 15-20 Hanging Knee Raises
Even: 20 MB Jumping Squats

Part B) 10 min AMRAP
10 Box Jump/ Box Step Ups
20 MB Lunge (L+R=1)
30 Feet on Box Shoulder Taps/ Plank taps (L=1)

Friday:
“Good bye 2022”
Teams of 2
2022m Row
Then
20 Rounds
Parter A: 2 Devils Press +2 Thrusters
Partner B: DB Front Rack Hold
-switch-
Partner A: DB Front Rack Hold
Partner B: 2 Devils Press + 2 Thrusters

Saturday: CLOSED
🎉ENJOY THE LAST DAY OF 2023!🎉

Sunday:
🎊🎇HAPPY NEW YEAR EVERYONE! 🎇🎊
올해도 4TP를 아껴주시고 사랑해 주셔서 진심으로감사합니다!! 즐거운 설 연휴 되시고, 앞으로도 많은 성원 부탁드립니다🥰🙌🏻🎉

“Happy 2023”
20 LAP RUN
Jan-31 Air squats
Feb-28 Push ups
Mar-31 Lunges (L+R=1)
Apr-30 V-Ups
May-31 DB Squats
Jun-30 DB Push press
Jul-31 DB Back Lunges
Aug-31 V-Ups
Sep-30 WBS
Oct-31 Feet on Wall Shoulder Taps
Nov-30 MB Jumping Lunges 
Dec-31 V-UPs
23 BURPEES