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
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