01.16~01.22 AF WOD

16 1월 01.16~01.22 AF WOD

Applied Fitness
Monday:
3 Rounds
50 DB Glute Bridge 
40 DB Goblet Squat
30 Plank Dips (L+R=1)

3 Rounds:
50 Single Arm DB Floor Press/25 each side
40 Pushups
3 laps run

Tuesday: 
6 min EMOM
Odd: :40 feet on box pike hold
Even: 20 Ring Rows

14 min AMRAP
In teams of 2:
20 DB Box Stepups
20 Dumbell snatch
2 Laps run Together

Wednesday:
For time
10-20-30-20-10
DB C&J 40/25
Burpees
DB Lunge (L=1)
V-ups
AES* 50 Mountain Climbers (L+R=1)

Thursday:
“Freedom Day”
4 Rounds
7 DB Man Makers
7 DB Squats
7 DB Push Press
1 Lap heavy MB carry + 3 Laps run

Tabata:
Windshield wipers
Hollow Rock+ Hollow Hold

Friday:
Teams of 2
2 Rounds:
50 KB SDLHP
50 KB Lunge
5 laps run 
*EMOM 5 Burpees Together (even during run)

Saturday:
NEW WEEKEND SCHEDULE
[9:30, 10:30, 11:30 수업]
50-40-30-20-10
AKBS
Seated In and outs
Pushups
*AES: 3 laps run

Sunday:
NEW WEEKEND SCHEDULE
[10:30 수업]
Partner “Kelly”
5 Rounds
400m Run (together)
30 Box Jump
30 WBS