01.30~02.05 AF WOD

30 1월 01.30~02.05 AF WOD

Monday:
*ALL AM CLASSES AT B4/ PM CLASSES NORMAL
*오전 수업 B4층에서 진행합니다!/ 오후 정상입니다
Stamina Squats:

Tuesday:
Teams of 2
For time:
100 AKBS
100 KB Cluster (L=1) 
E3MOM – 3Laps

*Anyone wearing a ⌚️or bracelet be careful!
*Scale to Single Dumbell for cluster

Wednesday:
30 min EMOM 
a) 15/12cal Row
b) 25 Ab mat Situps
c) 12-15 Burpees

Finisher:
Tabata Jumping Lunges

Thursday:
9 min EMOM:
a) MAX Feet on Box Handstand walk
b) MAX effort dead hang
c) :30 Hollow Hold

In teams of 2:
5 Rounds:
Partner A: 500m Row
Partner B: AMRAP 10 Box jumps + 10 DB snatch
-switch-
Partner A: AMRAP 10 Box Jumps + 10 DB snatch
Partner B: 500 m Row
*scale to box step ups
-1 min rest then move to next round-

Friday:
“Friday Fifty”
50 Pushups
50 Floor Press
50 Ab mat situps
50 Scissor Kicks
50 Sumo Deadlift
50 Heavy Glute Bridge
*reverse and repeat
*yes 100 glute bridge in a row 😝
Finisher:
Tabata Bottom to Bottom PVC OH squats

Saturday:
20 min AMRAP
10 KB 2-hands 1KB clean
20 KB Reverse lunge (L=-)
30 Leg raise over KB
2 lap run

Sunday:
Class at B4
Lets get ready for the CROSSFIT OPEN!
The open is for EVERYONE!! 
“16.4”
P1-Athlete
P2-Judge
13min AMRAP
55 DB Deadlift 
55 WBS
55cal Row
55 HSPU scale to pushups