02.06~02.12 AF WOD

06 2월 02.06~02.12 AF WOD

Monday:
FAR EAST THROWDOWN COMMUNITY EVENT 1 “January” + ABs
15 min CAP:
2000m Row
EMOM 6 Burpees over rower (scale to regular burpees)
2:00 rest
15 min EMOM
a) 25 Ab mat situps
b) 30 Windshield wipers
c) MAX Plank hold

Tuesday:
“Got your back”
In Teams of 2
For Time:
60-50-40
DB Devils Press
V-up
AES 5 Lap Run Together
Finisher:
Tabata – Hollow Rocks

Wednesday:
“Hang Tight to Tabata” 
10 min EMOM
Odd: 8 DB Burpees
Even: ME Box Tuck Hold
20 on – 10 off / 8 Rounds @ each / 1 min rest between stations
A. DB Thrusters
B. DB Glute Bridge 
C. DB Push-up to Row
C. Side Heel Touches

Thursday:
“Deliverance”
In teams of 2
For Time:
100 KBSDHP
100 KB Goblet Squat
100 Hip Touches
E2MOM 1 lap run together

Friday:

10 min EMOM
Odd: ME Judo Push-ups
Even: 30 sec Band Pull Hold
In teams of 2
10 min AMRAP alternating rounds
15 Air Squats
1 Lap Run
-1 min rest-
10 min AMRAP – You Go, I Go
5 Inchworm to Pushup
10 Baby Box Jumpovers scale to hurdle jumpover

Saturday:

2 min ON – 4 min OFF / 5 Rounds
Row 200/150m
10 Feet on rower pike 
ME Jumping MB squats

Sunday:
*CLASS AT B4
GET READY FOR THE CF OPEN…
“22.2”
Partner 1: judge
Partner 2: work
10 min Time cap
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlift (225/155)- scale as needed
Bar Facing Burpees