01.09~01.15 AF WOD

09 1월 01.09~01.15 AF WOD

Monday:

Teams of 2

For time

100 AKBS

100 KB SDLHP

E2MOM – 2 Laps run together

Tuesday:

30 min EMOM

12/15cal Row

25 Air Squats

12-15 Burpees
Then…
3 Rounds of
30 Vups
30 Windshield wipers

Wednesday

21-18-15-12-9-6-3

DB Power Clean

DB Push Press

DB Pushup to Renegade Row

AES 30 DU

Finisher:
4 sets x 40 Reps
Heavy DB Glute Bridge

Thursday:

10min EMOM:
Odd: 20 Hanging Knee Raises
Even: 20 KB Goblet Squats
Then…
3Rounds
50 KB Lunge (L=1) 
50 AB Mat Situps 
50 Shoulder touches (L=1) 
50 V-ups

Friday:
:40 on :20 off
5 Rounds
Broad Jump to back pedal
MB Squats Pulse at Bottom of squat
MB Half Burpee to Deadlift
MB Hollow Rock
MB Strict Press

Saturday:
3 Rounds:
30 Db Snatch
30 Burpees
30 AB Mat Situps
3 Laps Run

Sunday:
Class at B4
“Row Cindy Row”
20 min Amrap
5 Pullups scale to jumping Pullups
10 Pushups
15 Air Squats
20 Cal Row