01.02~01.08 AF WOD

02 1월 01.02~01.08 AF WOD

Monday:
6 min EMOM:
Odd: 12-15 Goblet Squat :03 Pause at bottom
Even: :30 Box L sit or Tuck Hold
15 min Amrap
20 DB Snatch
20 DB Pull Through (L=1)
20 Side Plank Reach/ 10 each side
2 laps run

화
For Time:
In teams of 2: 
5 Rounds
Partner A: 400 m Row
Partner B: MAX Effort Burpee Box Step ups
-switch-
Partner A: MAX Effort Burpee Box Step ups
Partner B: 400 m Row
1:00 rest

Wednesday:
Strength: In teams of 2
4 sets x 30 Heavy DB Hip Thrusts
For time:
4 Rounds
:40 on – :20 off
MB Clean
MB Strict Press
MB Lunge
MB V-Up

Thursday:
30-20-10-20-30
RKBS
Pushups
Ab Mat Situps
*AES: 3 laps run

Friday:
2:00 x 10 Rounds
Odd: 20 DB Thrusters+ 20 Ring Row
Even: 1min MAX Mountain climbers + 1 min MAX bicycle crunch

Saturday:
Teams of 2
4 Rounds (split however you like)
400 m Row 
40 Single DB Hang C+J
40 Box Jump/ Box Step up

Sunday:
20 min Amrap
10 Plate Halos
20 Plate G2OH
30 Plate OH Lunge (L=1)
4 laps run
Finisher:
Tabata Hollow Rock+ Scissor Kicks